Switching to gym - Routine advice?

[Opara]

The initial message was deleted from this topic on 17 September 2017 at 14:55

[944fan]

It largely depends on what your goals are?

Weight Loss?
Bulking?
Strength?
Sport Specific?

Seems to be a lot of emphasis on arms in your current routine. If you are just looking for big guns that's ok but for anything else I would say you should be doing more compound exercises.

If you really are not sure what to do then best thing I would suggest is either book something with the people at your gym (although I find most chain gyms just give you a standard template), or get a copy of Mens Health/Mens Fitness and use one of the many routines in their or get JeFit on your phone and get a routine from that.

[MurderousCrow]

You're already thinking along the right lines IMO. Both StartingStrength and Stronglifts are good programs for (relative) beginners, which emphasise form and thus safety as the first priority. Think quality not quantity, especially to begin and don't be afraid to take an extra rest day if you're still sore. Fully agree with 944fan that compound 'real world' movements are the ideal.

From your post you're probably stronger than you think, but don't go in heavy, stick with the plan and practice technique as the weight gradually increases from session to session. For your first few sessions, go to the gym at a quiet time so you can ensure good form without feeling rushed. You could also make a list of the points you need to remember for each exercise and take it with you - good form is a skill and often counter-intuitive.

Resist the temptation to do isolation exercises, at least to begin. If you feel strong after the workout, take that feeling home with you and put another 5lb on the bar next time... It will be a much better use of your energy.

Ensure you get adequate protein, and importantly get it in soon after exercise. There's a solid body of research which shows that timing of protein intake (within 30min of exercise finishing) is likely to be far more critical to cellular repair processes than the (bio-available) quality of the protein itself. Sorry I don't have the link - slow internet here at work. But in essence take some protein to the gym with you to chug immediately after your workout. Long-term you'll know if you're not getting adequate protein, as you'll spend a lot of time plateauing at a given weight and feeling fatigued. In this case, increase your intake.

Hope that helps a bit. Good luck!

Edit: Just to add, while I like Mehdi's Stronglifts program, for clear thinking and solid advice on the mechanics of lifting, Mark Rippetoe's credentials are impeccable. Mehdi demonstrates good form in his DVDs, but is nowhere near as articulate or as knowledgeable on exercise kinetics as Rippetoe. Either program, followed with proper attention to form, will work well.

Edited by MurderousCrow on Tuesday 3rd February 10:54

[Opara]

Thanks mate, the good thing is I've been doing research for a while so I'm pretty good on the diet front and getting my macros.

I'm puzzled how to get started though, will a member of gym staff show me the exercises and how to use the equipment? Just I've never set foot in a gym before.I'm a bit wary of a trainer as it seems they'll be putting the hard sell on me.


Cheers

[MurderousCrow]

Include how to do the exercises with your research. It will reward you later, as you progress without becoming injured.

Rippetoe has some solid advice on the squat in this article (and explains his thinking clearly):

http://startingstrength.com/index.php/site/article...

Mehdi's site also has breakdowns of the various exercises, squat again and here a great level of detail on things like unracking, exactly how to place the bar correctly without it sliding etc.

http://stronglifts.com/squat/

There are videos of each exercise on the SL site too IIRC. If you think you're way off you can video yourself and compare... The Starting Strength forum even has a dedicated area for peer coaching via uploaded video.

[944fan]

Opara said:

Thanks mate, the good thing is I've been doing research for a while so I'm pretty good on the diet front and getting my macros.

I'm puzzled how to get started though, will a member of gym staff show me the exercises and how to use the equipment? Just I've never set foot in a gym before.I'm a bit wary of a trainer as it seems they'll be putting the hard sell on me.


Cheers

If you download JeFit there is a video for each exercise and an animated gif on the app. It is worth getting someone to check your form or show you as not only will you struggle to make progress with poor form and it is also a short cut to injury.

[Hoofy]

Do the same but increase the loads? Nothing terribly wrong with your routine, I don't think.

[LordGrover]

You speed reading again hoofy?

[Hoofy]

LordGrover said:

You speed reading again hoofy?

He's doing all that in one session, isn't he?

[LordGrover]

AIUI he's been doing that for a while at home, but he's looking for advice re SS or SL now he's moving to a pukka commercial gym.

[Hoofy]

Yeah, I got that bit. Don't see why he can't do that stuff in a gym. I see people doing push ups and so on in the gym I use. (I do wonder why they don't do that at home when they can't make the gym, though.)

[Opara]

Hi, thanks for the advice, I wanted to switch to a stronglifts programme because it seems a longer term challenge and better for putting on muscle.

[Hoofy]

Opara said:

better for putting on muscle.

Some might argue that it isn't! *runs*

[LordGrover]

'They' would be wrong.

Starting Strength, Stronglifts, Bill Starr's, etc are proven, excellent programs. It's a toss-up which of these to choose but there is no better way to build strength and muscle, especially for those beginning or returning to weight training. Just pick the one you like the look of and stick to it.
They all start out feeling 'too light', but that's part of the process - don't try to rush it or take a head start. They will test you sooner than you think - but you'll have gained valuable experience in the meantime.