Confused and poor beginner

  • Posted by a hidden member.
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    Aug 06, 2010 2:15 AM GMT
    I just joined a gym and I'm really confused. I am literally a beginner when it comes to weight training and I have no idea what to do. I looked at some workout plans online, but they aren't specific enough to help.

    I need a workout plan that tells me in what order I should do each exercise, what days I should do various parts of the body, what weights I should use, what machines to use, how many reps I need to do. It all seems so overwhelming!

    I'm 20yo, 195lbs, 5'10"

    Did I mention i'm poor? I can't afford to hire anyone or go to a physician :-(

    thanks in advance.
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    Aug 06, 2010 2:42 AM GMT
    Hey,

    I suggest going onto the Mens Health website. They usually have some good workout pointers, and its free! Also, look up the Abercrombie Diet.. it also has a workout plan. Very detailed! Feel free to roam the internet for resources. There are various detailed workout plans online! icon_smile.gif
  • calibro

    Posts: 8888

    Aug 06, 2010 2:52 AM GMT
    alex1990 saidHey,

    I suggest going onto the Mens Health website. They usually have some good workout pointers, and its free! Also, look up the Abercrombie Diet.. it also has a workout plan. Very detailed! Feel free to roam the internet for resources. There are various detailed workout plans online! icon_smile.gif


    or he could try the workout section of this men's health site...
  • Posted by a hidden member.
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    Aug 06, 2010 2:54 AM GMT
    There's an introductory workout plan on this site, start there. I'm doing the Strong and Lean and I'm really digging it.
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    Aug 06, 2010 3:25 AM GMT
    MakkyMikey-
    I work in health care, and I noticed that you said you cannot afford a physician. I would suggest that you consider visiting a community health center where doctors, nurse practitioners, and medical professionals cannot turn you away if you lack health insurance or cannot afford to pay.

    For a list of health centers near you, try googling "community health" or "federally qualified health center" and see what you find. I just did and found a couple nearby in Warren and Macomb County, MI.

    Good luck!

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    Aug 06, 2010 3:42 AM GMT
    calibro said
    alex1990 saidHey,

    I suggest going onto the Mens Health website. They usually have some good workout pointers, and its free! Also, look up the Abercrombie Diet.. it also has a workout plan. Very detailed! Feel free to roam the internet for resources. There are various detailed workout plans online! icon_smile.gif


    or he could try the workout section of this men's health site...


    Here, I made it easy to find...
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    Aug 06, 2010 4:31 AM GMT
    Thanks for the help. I failed to mention that some of the workout plans I saw were the ones on RealJock.

    As good as the plans look, they aren't specific about what order I should do them in, how much weight I should use for each exercise, or what stretches I might need to do.
  • Riahtherockst...

    Posts: 107

    Aug 06, 2010 4:33 AM GMT
    makkymikey saidI just joined a gym and I'm really confused. I am literally a beginner when it comes to weight training and I have no idea what to do. I looked at some workout plans online, but they aren't specific enough to help.

    I need a workout plan that tells me in what order I should do each exercise, what days I should do various parts of the body, what weights I should use, what machines to use, how many reps I need to do. It all seems so overwhelming!

    I'm 20yo, 195lbs, 5'10"

    Did I mention i'm poor? I can't afford to hire anyone or go to a physician :-(

    thanks in advance.


    You might also want to talk to your gym and see if they have an orientation class or anything of that sort. Almost every gym these days makes information available to their clientel on how to use the equipment properly.

    My former gym (Anytime Fitness) offered two free personal training sessions.

    Just check it out!

    Ciao
  • Posted by a hidden member.
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    Aug 06, 2010 4:40 AM GMT
    You really shouldn't have to worry too much about the order of the exercises. For the ones on this site, do them in the order they appear. In terms of how much weight, you need to experiment because everyone is different. You need to try different weights for every single different exercise to figure out how much weight will challenge you for each type of exercise.

    For stretching, here's a set of stretches I used (it's also a part of a workout I used when I did the weight loss contest through this site and lost 20 lbs.):
    http://www.realjock.com/article/1321
  • lmy2010

    Posts: 17

    Aug 06, 2010 4:42 AM GMT
    I feel you!!! I was the same way, I was like, there's no way I can do this! How much weight do I start with? How many sets do I do? what's the difference between a set and a rep? That was a week and a half ago, so I feel your pain. Definitely start with the Strength Foundation Workout plan, that's what I'm currently doing and I feel that it is very well rounded for a beginner to establish a good foundation (such as in the name of the plan!). If you look closely at the strength foundation plan, in one of the sections it specifies that you should do between 12-15 reps in 2 sets, which means do the action 12 to 15 times and give yourself a rest period (between a minute and a half to two minute, wear a watch ;-) ) then do another 12-15. The particular order of the exercises doesn't matter (experts feel free to step in and correct me), I usually just go down the list as they were presented in the Workout Plan overlay, but if there is somebody on one of the pieces of equipment i need i just do the next exercise on the list while i wait for aforementioned equipment to become available. I generally also save the crunches and superman for last. Let's see, what else? Don't be afraid to get help from the gym rats you're sure to run into, you can usually find a super friendly hot guy in a gym who's more than happy to show you how much he knows about lifting and correct your form. Overall you just gotta feel the fear and go for it, I know I felt very out of place first starting in the gym but just go. And a bit of advice, write down all the exercises and kinda make yourself a little chart in a notebook to remind you of each exercise to do and record the weight you used and how many reps you actually accomplished. As far as how much weight you should start off with, you've really just gotta wing it. Try to do an amount that you feel you could do ten reps with and still maintain proper form, but try to do twelve or 15 reps instead. The most important thing is emphasizing proper form. And just to give you a little heads up, the reps and sets are all your choosing as well. I've since learned in this same past week and a half that doing more reps with less weight will give you lean muscle, while doing fewer reps with more weight will lead to you bulking up. But to begin with, def just do exactly what the directions say in "Strength Foundation". Let me know if there's anything I didn't address!
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    Aug 06, 2010 5:15 AM GMT
    Haha... or like the guys said. Check out these exercises. lol. But def. ask around at your gym too! Maybe you'll even find a Gym buddy to guide you.
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    Aug 06, 2010 1:20 PM GMT
    makkymikey saidThanks for the help. I failed to mention that some of the workout plans I saw were the ones on RealJock.

    As good as the plans look, they aren't specific about what order I should do them in, how much weight I should use for each exercise, or what stretches I might need to do.
    The order does not matter as long as you hit all the major muscle groups.
    The amount of weight is not important.
    The important part is to train opposing muscle groups so they build strength proportionately. Improper strength balance of opposing muscle groups will cause injury because the muscles will be pulling against each other.
    Most common example: Abs stronger than lower back (or vice versa) will cause back pain because one is pulling against the other.
    Google for the list of other opposing muscle groups.
    In fact, google for as much info as possible...training videos, reports, etc. The more you force yourself to learn, the more knowledge you'll retain.
    Good luck and have fun. icon_biggrin.gif
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    Aug 06, 2010 1:25 PM GMT
    You should start with a full body workout for a couple of weeks to get your body used to it and then move on to a split program....google is your friend icon_smile.gif

    http://www.bodybuilding.com/fun/iovate5.htm for example icon_biggrin.gif
  • HndsmKansan

    Posts: 16311

    Aug 06, 2010 1:33 PM GMT
    My suggestion is that you go to a gym like the YMCA and just ask a lot of questions for a trainer or two. You MUST be comfortable with the "road proposed" before you start driving. Some people have some issues with getting the "why" and "how" resolved before they just start in with exercising.
    If you want it simple in the beginning, I'd suggest you ask the trainer to map out 5 exercises that he or she feel would be the most valuable for you to learn... become familiar with that, then expand.

    Congrats on your desire to go down this road.... just make sure you are comfortable with what you may want your "destination" to include... and how to get there. Don't just go through the motions! Good luck with it.
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    Aug 06, 2010 1:35 PM GMT
    Librarian saidYou should start with a full body workout for a couple of weeks to get your body used to it and then move on to a split program....google is your friend icon_smile.gif

    http://www.bodybuilding.com/fun/iovate5.htm for example icon_biggrin.gif
    Holy fuck, you're HOT! icon_eek.gif
    That is all. icon_biggrin.gif
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    Aug 06, 2010 1:38 PM GMT
    mickeytopogigio said
    calibro said
    alex1990 saidHey,

    I suggest going onto the Mens Health website. They usually have some good workout pointers, and its free! Also, look up the Abercrombie Diet.. it also has a workout plan. Very detailed! Feel free to roam the internet for resources. There are various detailed workout plans online! icon_smile.gif


    or he could try the workout section of this men's health site...


    Here, I made it easy to find...


    Use THIS site. The suggestions are practical, and if you have specific questions, there are many guys here that can point you in the right directions.
    Many men will go out of their way to help.

    Plus it is FREE.
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    Aug 06, 2010 3:58 PM GMT
    Go to the Y and inquire about a getting a reduced rate / financial assistance . Part of their philosphy is making sure that everyone can join regardless of financial circumstances. Plus many of the Y's have just as good or better equipment than the chainstore variety gyms.

    just reread yr post and see you already joined a gym,, still they may offer a cheaper alternative or useful info for someone else reading.
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    Aug 06, 2010 4:43 PM GMT
    to the OP,

    while it is true that you have a great deal to learn, please make a special effort to research videos online that detail the proper FORM of an exercise. it isn't enough to have a cornucopia of exercises if you don't know how to perform them properly, and it may actually be detrimental for you.

    when i first started, i was unaware of the importance of proper form. i had only sought to mimic others in the gym that i assumed knew what they were doing (and many, many people in the gym don't really know what they are doing). yeah, don't do that, unless you want to have chronic injuries later down the road as i do.

    i would also HIGHLY recommend that you bring a small workout journal with you to the gym. plan your workout in advance and then, during your time in the gym, see yourself as your own experiment. you do an exercise you've planed out at a certain weight you predetermined for a predetermined number of repetitions (based on whatever workout plans you may have found online). if the weight is too heavy for you to complete the number of reps in your set, take note of it and scale down. if you feel that you could complete the set, but your form was poor, take note and adjust for proper form. proper form trumps heavier weight! if you can't complete the number of sets you had planned out, see if it was because of muscle failure or because you were just too tired (which would then point to your nutrition, which is WHOLE other ball of wax). you are the david that you are sculpting.

    every time i go to the gym. i bring my workout journal (small notepad), a stopwatch, a bottle of water (because i hate to waste time going from an exercise to the drinking fountain, and i'm following a certain rest interval between sets and exercises anyway). i always take note of how my form was, if i felt any pain, how i felt during the exercise, and if i should increase either weight or reps or sets. i don't take super-details notes (that would waste time; i'm on a limited rest interval), usually short sentence fragments, but it is enough for me to gauge my progress.

    i've also noticed that i'm the only one at my current gym that does this, and i do get looked at because of it. i don't care. i have my ipod playing, i'm in the zone, and i know what i'm doing. i don't care that i can't lift as much as thundarr the barbarian lifting next to me. i'm not in the gym for him (well, unless he's hot. nah. even then.), i'm in it for me. and i think i look pretty damn good for a guy pushing 40 years. and i am also taking special care of my shoulder that i screwed up when i was younger because of bad form. safety first, young padawan, safety first.

    nothing wrong with being a beginner. beginning mind. zen mind.

    i hope my rambling helps you. be well.




  • Posted by a hidden member.
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    Aug 07, 2010 4:08 AM GMT
    Paulflexes has some good advice.

    The hardest thing is getting to or joining a gym. You did that. Congrats!!!!

    Either get a trainer or just look around your gym for guys that look like you want to look. Don't be afraid. Most guys in any gym would take it as a compliment if you asked them nicely for workout advice. It shows you respect them and you are eager to learn.

    Do not follow advice in magazines. It is there to sell magazines and most of the "models" are on roids or HGH and there is no way you will look like them following the "advice" they give, which they do not give. Some hack writer gives.

    Building a bigger body is not rocket science. It is lifting and controlling bodyfat through diet. Do the basics in the beginning. Bench, squat, deadlift, with whatever weight you can do, and maybe some biceps and triceps for the "show" muscles.

    Push each as hard as you can do, then add more weight when your reps hit 8-10. Nothing works better than the basics. Bench, deadlift and squat hit almost all the major muscle groups and stimulate growth throughout the body.

    But do not fall into the trap of reading magazines and getting routines from them. Most are just BS to sell the magazines. There are some great routines right here on Real Jock that are realistic and really work. Find one and stick to it.

    But getting bigger is all about making a muscle do something it has never done and forcing it to adapt. Not easy. But you don't have to do it overnight. But it is not rocket science.

    DB