[Fett]

Sooooooooooo, I gots me a question.

I've recently started going back to the gym after a long absence. Luckily, football has kept me relatively fit, and I'm looking to just get a little stronger, toned, bigger, whatnot.

Basically, after talking it over with some friends, I've decided to this kind of thing – pick two machines/exercises that don't workout the same muscle groups at all. Do 12 reps on one, then 12 reps on the other, then increase the weight, do 6 reps on each, then decrease the weight and do another 12 reps on each. The reason is that I have so little time, I'd rather not spend a minute or whatnot resting, when I could be working out unrelated muscle groups.

The problem is this – I don't really know what I'm doing and I have a feeling that I may be putting too much weight onto the machines. Basically, does the above sound worthwhile, and how the hell do I workout how much weight I should be lifting for each set?

Cheers.

[ironb667]

Fett a good workout can only take 30 minutes and sometimes even less if you do it properly. Depending on how many days you are able to get to the gym is improtant in what type of routine you want but also what type of gains you are seeking to. Some general advice is you should lift from big muscle groups to small. If you go small to big you run the risk of over training the smaller muscles and undertraining the bigger muscles.
But if you can make it into a gym 3-4 days a week I would recommend focusing on 2 body parts a session.Chest and triceps could be one day, and shoulders and back and biceps the next. Then on the third day you could work the legs. If you have time for a fourth day you can work on any part that you find lagging. Anywhere between 2-4 exercises per part depending on the size of the muscle and the sets and reps involved and also how the muscle is feeling. I believe working out is not about the numbers or time but how you much you listen to your body. You really got to tune in and push yourself hard. Your body will let you know when you've had enough if you truly listen to it and are honest with yourself. The people who don't see gains or improvements in their body's are the people who do not push themselves hard enough. You don't have to push yourself so hard that you feel like your going to throw up  but you need to remember that a successful workout should be a challenging workout. But since you are just getting back into the gym don't push yourself 2 much otherwise you will get negative gains. It will take a little while for your body to get acclimated to the demands that you are putting on it.
As for the how much weight and how many reps once again its all about what your goal is. You want size and strength 3-6 reps with as much weight that you can either no longer lift it again for that set, or you have one more rep in you. Its the same for 12 reps. You either want to have another rep in you at the end of the set or no reps left. Otherwise you want to increase the weight.
One bad things about machines are since they balance the weight for you its harder to develop core strength. Core strength is not just ab strength but complete body control and balance and using free weights can help develop them, but the best way to is through the use of polymetric exercises. Also remember to mix up your routine after 3-4 weeks cos thats about how long it takes for your body to adjust to your routine. Changing it up does not have to be drastic it could be changing the number of reps or sets. Or substituting a couple of exercises.
Anyway I hope this is both coherent enough to be of help to you and is also helpful.

[Fett]

Fett a good workout can only take 30 minutes and sometimes even less if you do it properly. Depending on how many days you are able to get to the gym is improtant in what type of routine you want but also what type of gains you are seeking to.

30 minutes? Really? Does that include cardio? Because I find it hard to make the time to go for an hour, let alone longer. As for gains – I'm really looking for quick obvious results for a specific reason – I used to go to the gym for a year and I made very little progress, but what I did make I was very content with however, for some reason, I just stopped going. I think it's because while I felt better the visual improvements were small enough for me not to notice their decline as I started slacking off. I'm not sure as I can't remember. I can only remember months afterwards it hitting me that I've really 'stopped' going. The reason I want quick results is because I know the extent of my discipline. I think if I hit a certain physical look, I won't allow myself to decline. I think if I do another slow and steady approach, I'll drop off it again and I don't want that to happen. Also – it would also show that I'm actually doing something as right now, I'm not too sure I am.

Some general advice is you should lift from big muscle groups to small. If you go small to big you run the risk of over training the smaller muscles and undertraining the bigger muscles.

Interesting, I had not considered that. I'll have to give it a go.

But if you can make it into a gym 3-4 days a week I would recommend focusing on 2 body parts a session.Chest and triceps could be one day, and shoulders and back and biceps the next. Then on the third day you could work the legs. If you have time for a fourth day you can work on any part that you find lagging. Anywhere between 2-4 exercises per part depending on the size of the muscle and the sets and reps involved and also how the muscle is feeling. I believe working out is not about the numbers or time but how you much you listen to your body. You really got to tune in and push yourself hard. Your body will let you know when you've had enough if you truly listen to it and are honest with yourself. The people who don't see gains or improvements in their body's are the people who do not push themselves hard enough. You don't have to push yourself so hard that you feel like your going to throw up  but you need to remember that a successful workout should be a challenging workout.

I agree with this approach, but then, the problem I've had is I'm wondering if I'm being honest or lying and pretending I've done enough. I just don't know. All I know is when I went to the gym the time before this, I'd ache the next day from the burn each workout. This time, I've been to four workouts and there's barely any aching at all, which makes me think I'm lying to myself and wussing out.

But since you are just getting back into the gym don't push yourself 2 much otherwise you will get negative gains. It will take a little while for your body to get acclimated to the demands that you are putting on it.

Well, see this is the reason I was hoping for a kind of weight statistic to get my bearings since I have no idea if I'm pushing myself too little, too much, or 'right for me to get used to it'.

As for the how much weight and how many reps once again its all about what your goal is. You want size and strength 3-6 reps with as much weight that you can either no longer lift it again for that set, or you have one more rep in you. Its the same for 12 reps. You either want to have another rep in you at the end of the set or no reps left. Otherwise you want to increase the weight.

Can you give me a ballpark figure? That'd be helpful because then I could work around it.

One bad things about machines are since they balance the weight for you its harder to develop core strength. Core strength is not just ab strength but complete body control and balance and using free weights can help develop them, but the best way to is through the use of polymetric exercises.

I have no idea what that is.

Also remember to mix up your routine after 3-4 weeks cos thats about how long it takes for your body to adjust to your routine. Changing it up does not have to be drastic it could be changing the number of reps or sets. Or substituting a couple of exercises.

That's cool. I renew my memebership on a monthly basis, so I'll use that as a reminder to alter the routine.

Anyway I hope this is both coherent enough to be of help to you and is also helpful.

It was, thanks Ironb. ^__^

You know – something weird just occurred to me. I haven't really asked the people who work at the gym, just here and exactly two friends. Part of me is thinking that it's because I'm embarrassed as anything to do with muscles = femuscle fetish. Y'know – this 'gym' is working out my own self-awareness probably more than my body. Who knew it was so spiritual?  😛

[Lingster]

Get Super Squats, Fett.

[Fett]

It doesn't really sound that good to me. And 30lbs… that strikes me as a lot. I don't think I want that (it may be 30lbs is far less than I think it is, i dunno). But thanks.

[Tolan]

I wouldn't think that you'd HAVE to gain the 30 pounds…just as much as you wanted, then either stop training or just try to maintain what you wanted.

This last little training batch I did (and it seemed to be pretty good for me) was that each muscle group had 3 exercises (like incline/flat/decline bench press) all basically as one set of 8 each, then I'd lower the weight a little and go through that set again for 10 reps each, then lower again for 12 reps each.  By the time you get to the 8th rep of the second and third sets (during each movement) you should really start feeling the burn.  I did it Mon/Wed/Fri, 2 groups a day and on Tues/Thurs, I did crunches and stretches.  I'm planning on restarting that today, actually.

As for trying to figure out the weights, I'd just choose half what you think you can do and if it's too light for you, next time you do it, increase the weight till it becomes the challenge you want.

One thing I do know…diet is a major factor in what happens.  Anyway, good luck.

[phil442]

First of all, good for you for getting back into the gym.  Working with weights is the most effective way to stay in shape and maintain your health.  I am no expert but here are a few things I have learn from my experience:

–  Write it down.  You will not know were you are going if you do not know were you have been.
–  Lifting weights is less than 1/3 of the equation.  Eating right and getting enough sleep is a bigger part.
–  Cardio is not necessary and counter productive if you wish to gain size.
–  If you insist on doing cardio and have limited time try HITT training.  Should be able to look it up on the internet.
–  Change up your workouts regular to reduce the boredom.
–  Incorporate the 3 basic power movement into your workouts once a week.  (Squats, Deads, Benches)

Finally, dont beat yourself up is you miss a day.  Good luck.

[Fett]

Thanks guys. You've given me a lot to think about. ^__^

[ironb667]

Polymetrics in laymens terms are body weight exercises but they can be taken beyond simple body weight and can include various devices. Clapping push ups and jumping squats are a good examples. You could also bunny hop with a medicine ball or pass it with a partner while doing the bunny hops. Their great for breaking up routines and also they are great to do on non lifting days. On thing though that  a lot of people get confused about is that cardio is detrimental to lifting and that is not the case. But you should never ever train high intensity cardio and weight lifting on the same day. Not cos its cannibalizes your muscles. Its just you have depleted your energy running or lifting earlier so in either workout you won't be able to lift or run as long as what you would need to in order to achieve said gains. Also it puts repairing your body into a conundrum. Before the body will repair the damaged muscle tissue it will place all its efforts into refueling the mitchancandria which act as the powersource for your muscles. So once again your muscles will gas up b4 they fix the dent in the door.That does not mean that doing low level to moderate cardio does not have its benefits on the days that you lift. Cos you only work anaerobically when lifting and you will burn very little fat however with the light to moderate cardio you will burn fat. But surprisingly heavy intensity Cairdo actually work more of your anaerobic muscles and draws power from the same stores as what lifting weights does and thats why you want to avoid it.
But like all workouts and exercises no matter how much science you put into it you still have to remember we all have different body's and needs and they respond different to every exercises. so the most important thing is to learn how to tune into your own body and listen to it objectably.

[Fett]

That's great, thanks!

[Author]

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