New to the gym

  • Nayro

    Posts: 1825

    Oct 16, 2016 12:16 PM GMT
    Hey guys,

    Haven't posted on this site for a really long time but I want to start working out soon and I thought this would be a good place to ask for some advice. I recently moved to another city and the gym is right around the corner so my last excuse of not going to gym went down the drain icon_razz.gif

    I have no experience in the gym and I'm in a horrible shape I am sure.. I was thinking of maybe starting with a personal trainer for 1h a week or whatever so that he can give me some tips specifically for me to reach my goal. My goal is to gain a bit more muscle mass, I don't want to be a bodybuilder or anything but some definition and a bit broaders shoulders, bigger arms etc wouln't hurt. Also I just need to get into shape. Any tips for a newbie like me?

    Thanks in advance!
  • Posted by a hidden member.
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    Oct 16, 2016 3:48 PM GMT
    I think what you need is to ask the personal trainer to develop a 26 week program, let him show you the proper form of each lift, write down your progression, but probably best not to have the personal trainer babysit you the entire 26 weeks. This is unintuitive but the most important thing about working out is the time when you do not work out, namely, eating and resting. If the gym has a sports dietician, you should talk to him about your diet.
  • Destinharbor

    Posts: 4435

    Oct 16, 2016 4:24 PM GMT
    woodsmen saidI think what you need is to ask the personal trainer to develop a 26 week program, let him show you the proper form of each lift, write down your progression, but probably best not to have the personal trainer babysit you the entire 26 weeks. This is unintuitive but the most important thing about working out is the time when you do not work out, namely, eating and resting. If the gym has a sports dietician, you should talk to him about your diet.

    Good advice. Trainers like to watch you go through a series of exercises every time you meet with them which basically means they're babysitting you. Some people like that for motivation but all you really need is to develop a pattern of what to do when and then do those things in proper form. You can discipline yourself. I divide my week into five gym days, one each for chest, arms, shoulders, back, and legs. I do 5-6 different exercise of three or four sets of 8 reps. If you only work out four days/week, combine biceps and back days and triceps and chest. I found a book put out by Men's Health was useful because it taught me a bit about chemistry/nutrition, muscle construction, and recovery issues. Followed by exercises I could pick from based on what muscle group I wanted to work that day. I keep it in the car to look at when I find myself eating alone. You can get your trainer to write out a plan for you or write one yourself. But then for a while, take a log with you and write down exactly what you did at what weight. That will help you get started. One thing I see newbies do sometimes is fail to work hard enough, too little weight to get much results. But by the same token you can lift too heavy and hurt yourself. But you want the last few reps of your last set on each exercise to be hard enough that you almost can't finish. Do 70% of your work on dumbbells and 30% on machines. Don't even try the olympic bar unless you have a trainer or spotter. The best machines are Hammerstrength and Freemotion. Increase your protein intake with a shake with at least 30grams of protein and no more than 150 calories. Remember, this is a lifestyle thing, not short term work only to get quick results. You'll see quick improvement in muscle tone but mass takes a while. Good luck! Have fun! Enjoy the view!
  • DannyLugo

    Posts: 59

    Oct 16, 2016 11:35 PM GMT
    Saw your pikz:-) WRONG!!! U AINT IN HORRIBLE SHAPE!!!
    IT AINT LIKE U BINGED ON TURKISH DELIGHT...LOL!
    Everything starts with desire & D will power 2 achieve it.
    TRIOMF VAN DE WILicon_razz.gif