So I joined a gym....
Discussion
Need some newbie advice to weight training. Just joined a gym having never done any real exercise in my life and not having any clue on weight training, diet, muscles etc..
Background- 38 years old. Lost 2st this year on weight watchers get my BMI back into the normal band, still using WW to maintain my weight. Have done two sessions with a personal trainer (PT) so far. My main goal is to tone up my muscles and gain some strength whilst trying to keep my weight still within my healthly BMI.
1st session we did upper body and my arms have been dead for days. 4 days later and I still don't have full movement in them. Did legs last night and they are fine today though, I was expecting to be crippled today
Main questions I have are around diet and expectation from those of you who train. So I know when you start out its painful at first but is it normal to be out of action for 4+ days after a workout? For diet, WW is not going to cut it, it seems. I need to up my intake of calories a bit and eat ALOT of protein (150-200g per day) still struggling with this one, my daily intake must be about 50g. Short of living on protein shakes how does that work?
Background- 38 years old. Lost 2st this year on weight watchers get my BMI back into the normal band, still using WW to maintain my weight. Have done two sessions with a personal trainer (PT) so far. My main goal is to tone up my muscles and gain some strength whilst trying to keep my weight still within my healthly BMI.
1st session we did upper body and my arms have been dead for days. 4 days later and I still don't have full movement in them. Did legs last night and they are fine today though, I was expecting to be crippled today
Main questions I have are around diet and expectation from those of you who train. So I know when you start out its painful at first but is it normal to be out of action for 4+ days after a workout? For diet, WW is not going to cut it, it seems. I need to up my intake of calories a bit and eat ALOT of protein (150-200g per day) still struggling with this one, my daily intake must be about 50g. Short of living on protein shakes how does that work?
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Calories - if you increase them, you will put on fat as you put on muscle. Protein, you don't need to take shakes etc. Increase to 100g and you'll increase your muscle mass. It's not just about protein.
Calories - if you increase them, you will put on fat as you put on muscle. Protein, you don't need to take shakes etc. Increase to 100g and you'll increase your muscle mass. It's not just about protein.
Yes you will be crippled with DOMS after your first session, I could barely put clothes on and off after mine. Get through that and if you train regularly then you'll hardly get any at all.
My advice would be (feel free to ignore, I'm merely an amateur lifter with no qualifications at all):
My advice would be (feel free to ignore, I'm merely an amateur lifter with no qualifications at all):
- Nutrition: Protein is easy enough to get through food. Carbs such as oats and Quinoa contain a surprising amount, eggs are great and Greek/Icelandic (Skyr) yogurt also have loads. Obviously chicken breast is a solid staple too.
- Machines: Don't use them. For beginners they are unnecessary and actually counterproductive.
- Bicep curls & other isolation exercises: As a beginner they are superfluous for you. I would stick to heavy compound lifts for a good year at least, these will give much better gains (strength and size) across your entire body as well as burning masses of calories.
- Workout Program: The 5x5 is a good program, personally I prefer adding pullups and dips to make 7 total exercises (Squat, Deadlift, Bent over row, Bench press, Overhead press, Pullup, Dip). Perform these 7 exercises twice a week each (aplit your workouts accordingly i.e. 4 workouts per week with 3 or 4 exercises each) and you will see gains.
Where weight training is concerned, my number 1 belief is that form is the most important factor. Forget about the weight you're pushing and keep good form in all exercises - there's no point curling 30KG dumbbells if you're swinging them around like your nob. You'll a) not make decent gains and b) likely injure yourself.
If you want to get an idea of the "perfect" form, use bodybuilding.com as they have video tutorials for the majority of exercises.
If you want to get an idea of the "perfect" form, use bodybuilding.com as they have video tutorials for the majority of exercises.
Edited by MrBarry123 on Friday 30th October 12:11
TurboHatchback said:
- Nutrition: Protein is easy enough to get through food. Carbs such as oats and Quinoa contain a surprising amount, eggs are great and Greek/Icelandic (Skyr) yogurt also have loads. Obviously chicken breast is a solid staple too.
TurboHatchback said:
- Machines: Don't use them. For beginners they are unnecessary and actually counterproductive.
Severe DOMs after a layoff are fine. DOMs anytime are fine.
There are machines and there are machines. Some hammer strength machines are pretty good. The thing is, so long as you know how to use the kit (whatever it is) relevant to your goal, you should be good, so what is needed is a good PT next to you. Just hope that yours is good.
The protein thing is also fairly easy without shakes (though I actually like shakes and bars). Cottage cheese, quark, fage yoghurt, skyr yoghurt, meat, cashews, almonds, green veg, mung beans, quinoa, bulgar wheat, buckwheat, edam and EGGS!!!!!
There are also lots of 'protein' foods now, it's getting pretty cool, protein sweets!
There are machines and there are machines. Some hammer strength machines are pretty good. The thing is, so long as you know how to use the kit (whatever it is) relevant to your goal, you should be good, so what is needed is a good PT next to you. Just hope that yours is good.
The protein thing is also fairly easy without shakes (though I actually like shakes and bars). Cottage cheese, quark, fage yoghurt, skyr yoghurt, meat, cashews, almonds, green veg, mung beans, quinoa, bulgar wheat, buckwheat, edam and EGGS!!!!!
There are also lots of 'protein' foods now, it's getting pretty cool, protein sweets!
stargazer30 said:
My PT said exactly the same, said stick to free weights, which worried me as without good technique, balance and core muscle strength I am likely to do more bad than good. However "free weights" in his context are actually machines you put the "free weight" onto. So you can't drop the barbell and cripple yourself etc..
Do you mean a power rack? As a beginner you shouldn't use weights that will cause you serious problems for a while anyway.If you mean machines that you load free weights onto like http://frank070611.en.made-in-china.com/offer/UqAJ... then they're just as bad. All you need is a bar, some free weights, a bench and a power rack (or squat rack/spotter bars).
I know I'm repeating myself however there's absolutely no reason why free weights aren't suitable for beginners provided their form is correct. This means said beginner may have to lift lighter weights initially to prevent their form being compromised.
People injure themselves when they take on too much weight and their form diminishes as a result.
ETA: My post sounds like I'm making an argument which is completely unintentional.
People injure themselves when they take on too much weight and their form diminishes as a result.
ETA: My post sounds like I'm making an argument which is completely unintentional.
Edited by MrBarry123 on Friday 30th October 12:18
I use machines, I know I know, but I have trouble getting the form right and continually seem to end up with twinges with free weights, that said though I do bicep curls with free weights, and do squats with no weights, I just do lots of them nice and deep and controlled. I also like to do body weight exercises. I think the key is knowing what muscle your trying to work and making sure your feeling it in that muscle.
My suggestion for a beginner (from my limited experience) would be to start with body weight exercises, particularly the stationary (like planks) and core exercises (leg raises, crunches etc) for a week or 2, and learn some good deep stretches and practice to get them right.
To me it seems to be constant learning.
As for diet, just eat more meat and dairy and less carbs.
My suggestion for a beginner (from my limited experience) would be to start with body weight exercises, particularly the stationary (like planks) and core exercises (leg raises, crunches etc) for a week or 2, and learn some good deep stretches and practice to get them right.
To me it seems to be constant learning.
As for diet, just eat more meat and dairy and less carbs.
Edited by Foliage on Friday 30th October 12:35
stargazer30 said:
My PT said exactly the same, said stick to free weights, which worried me as without good technique, balance and core muscle strength I am likely to do more bad than good. However "free weights" in his context are actually machines you put the "free weight" onto. So you can't drop the barbell and cripple yourself etc..
That's the thing though, unless you do the big compound lifts you won't develop the technique, balance and core strength. Using machines to strengthen prime movers without the supporting muscles is a recipe for injury. Just start light and gradually increase the weight, if you have a PT then he/she should be able to correct your form and make sure you don't hurt yourself. Like someone else said, machines that you load plates onto are still machines, what you want is barbells, dumbbells and bodyweight all of which require controlling and stabilising through any lift and aren't constrained to a single arc of movement.It's depressing when you're lifting your 3-rep max, bright red with veins popping out and some guy comes in and throws it up for 20 reps as his warmup but the gains can come surprisingly quickly and it's not long before the next generation of beginners is looking at you the same way!
MrBarry123 said:
no reason why free weights aren't suitable for beginners provided their form is correct. This means said beginner may have to lift lighter weights initially to prevent their form being compromised.
People injure themselves when they take on too much weight and their form diminishes as a result.
Agree.People injure themselves when they take on too much weight and their form diminishes as a result.
Too many PTs in national gyms are only doing it for the commission they get on top of the normal wages & have little or no interest on what you're looking to get out of joining a gym. Too often I've seen the 'customer' using poor form & weights too big for them but the PTs drill sergeant attitude is pushing them to lift more. Accept you're a beginner or can't lift big weights, don't try to show off in the gym as it won't get you anywhere & will lead to potential injuries.
Oh & OP, stretch & warm down properly, both will help with aching muscles but stretching will see you alright into later life.
RCBRG said:
I've also just joined a gym, yet to go workout though. I thought this thread would be useful, but it's confusing the hell out of me!
lol welcome to my world. For gods sake on your first workout stretch and warm up first and don't try to be the hero and go heavy first off like I did. I didn't warm up and asked my PT to load the bar with another 10kg on my first bench press set. Half way through the session I had nothing left. As in I could not do one single press up and physically could not push myself back up off the floor to get up after trying. Had to roll onto my back and use my legs to move 
, 4 days later, left arm still won't work! Thanks for the advice so far guys.
You should also add in some cardio as well if you want to help keep your weight in check and increase your general fitness and aerobic capacity.
Get yourself on the rowing machine for 30 mins or so 3-4 times a week (but build up slowly) but make sure you look at some vids of proper technique first. The amount of people who have no idea how to do a correct rowing stroke and look like they are having an epileptic fit is astounding.
This is a good one
https://www.youtube.com/watch?v=sfnAhEAa_T8
Get yourself on the rowing machine for 30 mins or so 3-4 times a week (but build up slowly) but make sure you look at some vids of proper technique first. The amount of people who have no idea how to do a correct rowing stroke and look like they are having an epileptic fit is astounding.
This is a good one
https://www.youtube.com/watch?v=sfnAhEAa_T8
I remember the first time I did Squats. When I finished, I could hardly walk up the stairs, and trying to get down them was even worse!
It does get better - it is very important not to go mad with the amount of weight you use for a good few weeks, and concentrate mostly on form and technique.
It does get better - it is very important not to go mad with the amount of weight you use for a good few weeks, and concentrate mostly on form and technique.
Ditto the above. I'm trying to get myself back into shape, and I'm using a trainer. The weights I'm using with are much lower then I'd be mincing around with by myself, and there's a lot of "squeeze your shoulders, head up" etc etc going on, its amazing how much heavier the weights are done right.
If you can maybe stick with the trainer even just once a week, and go the rest of the time by yourself.
If you can maybe stick with the trainer even just once a week, and go the rest of the time by yourself.
I think the place where a lot of people can go wrong is the diet. So many people eat far too little. Results are more likely to plateau when going straight down to low calories. You'll get a more intense work rate with a decent level of calories. I don't mean go mad with them. But if you can up expenditure instead of cutting calories down you will feel much better for it. I'd personally steadily increase cardio levels. Start with 2 HIIT sessions a week alonside weight training. Then maybe raise this to 3-4 if times allows. As far as supplments go I'd make sure to have some decent multi vitamins, digestive enzymes, whey protein (which you have) and some BCAAS. There are extra things you could take that you don't need also.
Davey S2 said:
You should also add in some cardio as well if you want to help keep your weight in check and increase your general fitness and aerobic capacity.
Get yourself on the rowing machine for 30 mins or so 3-4 times a week (but build up slowly) but make sure you look at some vids of proper technique first. The amount of people who have no idea how to do a correct rowing stroke and look like they are having an epileptic fit is astounding.
This is a good one
https://www.youtube.com/watch?v=sfnAhEAa_T8
Jeez I wish the trainers at my place knew even the basics of how to row. One actually told a new joiner to row under arm.Get yourself on the rowing machine for 30 mins or so 3-4 times a week (but build up slowly) but make sure you look at some vids of proper technique first. The amount of people who have no idea how to do a correct rowing stroke and look like they are having an epileptic fit is astounding.
This is a good one
https://www.youtube.com/watch?v=sfnAhEAa_T8
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