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Beginner gym programme
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By (user no longer on site) OP
over a year ago
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OK, so decided I need to get a bit of toning up done, and going to join a gym again.
What all-round gym programme would you recommend? Just after getting toned up, not muscle bulking.
I also run 4-5 times a week as well, so do not really need to include cardio. |
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By (user no longer on site)
over a year ago
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It's solid to do muscle bulking! You won't lift a weight and then have these huge muscles all over you!
There's a debate whether full body or split routines are best but personally I used to do split but that was cos I had to train legs twice a week and couldn't do a full body workout everyday which included legs as well.
I haven't trained for over a year now but if you've signed up to a gym ask advice off a pt. Look on YouTube for beginner split routines.
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By (user no longer on site)
over a year ago
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"When I started out I just did squats, deadlift, lat pull down, bench press and overhead press. Simple but hits all the major bits "
Can I ask a question cos you're female? You know when doing tricep push downs with the rope, did you ever get like a nice but funny feeling in your fanny, sometimes when you do deadlifts as well? |
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By (user no longer on site)
over a year ago
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"What about diet I'm rather slim have been all my life and really want to bulk out a bit but no matter what I eat or how much I eat I just stay the same "
Oh if I was a guy I'd be able to do such a good bulk!
Are you training as well? If you're eating all you can in meals and still not gaining mass then you've got to use protein shakes as well, like look for ones specifically for mass, get a casein whey protein for bed so you're having calories whilst you sleep as well. But you've got to train as well, otherwise you'll just get fat. |
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By (user no longer on site)
over a year ago
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4 sets of 10 reps with a moderate weight (the first few sessions you'll work out what you can do weight wise). Two exercises per body part (two chest, two back, two legs, two arms, two shoulder exercises)
Don't (at least try not to) repeat the exercises in any one week.
That's a good full body workout.
Do that 3 times a week and you'll notice the difference.
You could do incline dumbell bench press day one. Flat barbell bench press day two. Decline dumbell bench press the third day. Then an additional chest exercise those days.
Just remember to do some form of compound movement each visit.
And write everything you do down in a notebook for your reference.....don't use an app on your phone. Keep your phone in the changing rooms. |
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By (user no longer on site)
over a year ago
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Also. Don't get caught up ego lifting. I can bicep curl 26kg if I swing the weight. But that's doing nobody any good. I'd rather strict curl 18kg.
Good technique prevents injuries |
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By (user no longer on site)
over a year ago
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"What about diet I'm rather slim have been all my life and really want to bulk out a bit but no matter what I eat or how much I eat I just stay the same
Oh if I was a guy I'd be able to do such a good bulk!
Are you training as well? If you're eating all you can in meals and still not gaining mass then you've got to use protein shakes as well, like look for ones specifically for mass, get a casein whey protein for bed so you're having calories whilst you sleep as well. But you've got to train as well, otherwise you'll just get fat. "
I am sort of training nothing major at the moment just basic things. I will deffinatly try casein whey protein for bed and start training properly thank you |
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By (user no longer on site)
over a year ago
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You can get casein from cottage cheese....add a bit of pepper and it's tastey enough.
Mass gainers aren't worth it. Buy a good low carb protein (my protein do some good ones....think it's called impact whey) then add sugar free instant oats.....lots of mass gainers are full of cap carbs....cheap sugars. It's easier and generally cheaper to add to a good base protein powder. |
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By (user no longer on site)
over a year ago
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"You can get casein from cottage cheese....add a bit of pepper and it's tastey enough.
Mass gainers aren't worth it. Buy a good low carb protein (my protein do some good ones....think it's called impact whey) then add sugar free instant oats.....lots of mass gainers are full of cap carbs....cheap sugars. It's easier and generally cheaper to add to a good base protein powder."
I'm not overly keen on the shakes they make me want to be sick lol not sure how to make them taste better thought about plain protein powder in a normal milkshake |
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By (user no longer on site)
over a year ago
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"You can get casein from cottage cheese....add a bit of pepper and it's tastey enough.
Mass gainers aren't worth it. Buy a good low carb protein (my protein do some good ones....think it's called impact whey) then add sugar free instant oats.....lots of mass gainers are full of cap carbs....cheap sugars. It's easier and generally cheaper to add to a good base protein powder. I'm not overly keen on the shakes they make me want to be sick lol not sure how to make them taste better thought about plain protein powder in a normal milkshake "
Some shakes are horrible.....some are really nice. Vyomax my protein and nabba all make good tasting stuff. My protein is a good price too.
Adding it to a normal milkshake would work....but look at the sugar content of a Yazoo or frji shake. If you want a taste shake use milk instead of water. There is still a lot of sugar in the form of lactose....but nowhere near the amount that there would be in a Yazoo etc |
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By (user no longer on site)
over a year ago
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I make my own milkshakes and use fresh fruit and ice cream lol and yea I used the shakes with full fat milk not water will deffinatly be trying the snickers tasting one |
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By (user no longer on site)
over a year ago
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"When I started out I just did squats, deadlift, lat pull down, bench press and overhead press. Simple but hits all the major bits
Can I ask a question cos you're female? You know when doing tricep push downs with the rope, did you ever get like a nice but funny feeling in your fanny, sometimes when you do deadlifts as well?"
Not that I've noticed! But I may pay more attention now!
Just working out generally gives me the horn though  |
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By (user no longer on site)
over a year ago
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Train 3-5 times a week, choose 3-5 movements (some excellent ones have already been mentioned), do 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between each set. Try to leave the gym feeling invigorated rather than tired. |
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By (user no longer on site)
over a year ago
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"Train 3-5 times a week, choose 3-5 movements (some excellent ones have already been mentioned), do 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between each set. Try to leave the gym feeling invigorated rather than tired. "
I leave the gym broken  |
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By (user no longer on site)
over a year ago
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"Train 3-5 times a week, choose 3-5 movements (some excellent ones have already been mentioned), do 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between each set. Try to leave the gym feeling invigorated rather than tired.
I leave the gym broken "
Well it doesn't seem to be hurting you any, so more power to you. It's not completely necessary though. |
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By (user no longer on site)
over a year ago
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"Train 3-5 times a week, choose 3-5 movements (some excellent ones have already been mentioned), do 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between each set. Try to leave the gym feeling invigorated rather than tired.
I leave the gym broken
Well it doesn't seem to be hurting you any, so more power to you. It's not completely necessary though. "
I suppose it depends what your training for.
For general fitness and well being I agree. As I'm training for outright strength it's a little different, I have numbers to hit every week. |
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By (user no longer on site)
over a year ago
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"When I started out I just did squats, deadlift, lat pull down, bench press and overhead press. Simple but hits all the major bits "
Bingo! All good compound exercises. They are good foundations and then do other things around that. Maybe leg press for good measure or walking lunges. |
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By (user no longer on site)
over a year ago
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"When I started out I just did squats, deadlift, lat pull down, bench press and overhead press. Simple but hits all the major bits
Can I ask a question cos you're female? You know when doing tricep push downs with the rope, did you ever get like a nice but funny feeling in your fanny, sometimes when you do deadlifts as well?"
I know that some of my female friends experience this kind of feeling with the exact same exercise. It can also happen during crunches. Or lowering your legs while hanging off a bar...
An experienced masseur here,if anyone is interested. I Love toned bodies! Just sayin' |
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By (user no longer on site)
over a year ago
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"Train 3-5 times a week, choose 3-5 movements (some excellent ones have already been mentioned), do 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between each set. Try to leave the gym feeling invigorated rather than tired.
I leave the gym broken
Well it doesn't seem to be hurting you any, so more power to you. It's not completely necessary though.
I suppose it depends what your training for.
For general fitness and well being I agree. As I'm training for outright strength it's a little different, I have numbers to hit every week."
You've got to do what experience shows works for you, right? Either way, there's no one method, and everything works for six weeks |
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By (user no longer on site)
over a year ago
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"Train 3-5 times a week, choose 3-5 movements (some excellent ones have already been mentioned), do 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between each set. Try to leave the gym feeling invigorated rather than tired. "
That's a lot of rest between sets. Keep it 60-90seconds. If you can't rest enough, do supersets where you train opposite muscles by alteration. |
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By (user no longer on site)
over a year ago
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"Train 3-5 times a week, choose 3-5 movements (some excellent ones have already been mentioned), do 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between each set. Try to leave the gym feeling invigorated rather than tired.
That's a lot of rest between sets. Keep it 60-90seconds. If you can't rest enough, do supersets where you train opposite muscles by alteration. "
Not that much, I can take 5-10 minutes depending what I'm doing. |
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By (user no longer on site)
over a year ago
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"Train 3-5 times a week, choose 3-5 movements (some excellent ones have already been mentioned), do 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between each set. Try to leave the gym feeling invigorated rather than tired.
That's a lot of rest between sets. Keep it 60-90seconds. If you can't rest enough, do supersets where you train opposite muscles by alteration. "
...meaning what OP seems to want to achieve - general fitness.
Otherwise, you train as a power lifter with low repetitions, very heavy weights so fair enough, rest 5min.
 |
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By (user no longer on site)
over a year ago
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"Train 3-5 times a week, choose 3-5 movements (some excellent ones have already been mentioned), do 3-5 sets of 3-5 repetitions, with 3-5 minutes rest between each set. Try to leave the gym feeling invigorated rather than tired.
That's a lot of rest between sets. Keep it 60-90seconds. If you can't rest enough, do supersets where you train opposite muscles by alteration.
...meaning what OP seems to want to achieve - general fitness.
Otherwise, you train as a power lifter with low repetitions, very heavy weights so fair enough, rest 5min.
"
Just read it back and realised what you meant |
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By (user no longer on site)
over a year ago
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"When I started out I just did squats, deadlift, lat pull down, bench press and overhead press. Simple but hits all the major bits
Bingo! All good compound exercises. They are good foundations and then do other things around that. Maybe leg press for good measure or walking lunges."
Exactly, I did add in leg press on one session and also some calf stuff too. I still stick with the same basic principles now but add in a few random things to mix it up a bit.
I just lack consistency to make any real progress! |
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By (user no longer on site)
over a year ago
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"When I started out I just did squats, deadlift, lat pull down, bench press and overhead press. Simple but hits all the major bits
Bingo! All good compound exercises. They are good foundations and then do other things around that. Maybe leg press for good measure or walking lunges.
Exactly, I did add in leg press on one session and also some calf stuff too. I still stick with the same basic principles now but add in a few random things to mix it up a bit.
I just lack consistency to make any real progress!"
Just try and fit it into your weekly routine but I understand it's tough. Keep plugging away  |
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