Got access to a work gym - what to do...
Discussion
Afternoon all,
I have access to our onsite work gym, used only by staff - so the dream situation of never being too busy (average of 5 users at one time).
It has free weights / weight machines / punch bag / rowers and the usual cardio stuff / other things.
I'm not really wanting to be Arnie, however having access to this stuff without annoying kids etc is something I want to take advantage of!
So the pretty simple Q... For a good, all rounder, beginner free weights routine, where should I be looking?
6ft2, reasonably fit, the norm.
I have access to our onsite work gym, used only by staff - so the dream situation of never being too busy (average of 5 users at one time).
It has free weights / weight machines / punch bag / rowers and the usual cardio stuff / other things.
I'm not really wanting to be Arnie, however having access to this stuff without annoying kids etc is something I want to take advantage of!
So the pretty simple Q... For a good, all rounder, beginner free weights routine, where should I be looking?
6ft2, reasonably fit, the norm.
popeyewhite said:
ThunderGuts said:
I'm not really wanting to be Arnie,
Shame that, the 'Arnie' look wasn't achieved by years of graft, incredible dedication and discipline, oh no,... he just popped into the works gym at lunchtime every now and again... . It would be so easy for you! 
I don't think that most people realise just how hard you have to train, diet and dedicate time (read-years) to just look like a like a slightly better version of yourself, never mind Arnold!
If it were that simple, we'd all have bodies like Gods...
popeyewhite said:
ThunderGuts said:
I'm not really wanting to be Arnie,
Shame that, the 'Arnie' look wasn't achieved by years of graft, incredible dedication and discipline, oh no,... he just popped into the works gym at lunchtime every now and again... . It would be so easy for you! 
chris watton said:
popeyewhite said:
ThunderGuts said:
I'm not really wanting to be Arnie,
Shame that, the 'Arnie' look wasn't achieved by years of graft, incredible dedication and discipline, oh no,... he just popped into the works gym at lunchtime every now and again... . It would be so easy for you! I don't think that most people realise just how hard you have to train, diet and dedicate time (read-years) to just look like a like a slightly better version of yourself, never mind Arnold!
If it were that simple, we'd all have bodies like Gods...
throt said:
Foliage said:
olly22n said:
Ynox said:
Strongllfts 5x5?
This. nice and simple.what do the weights go up to? Agree 5x5 is a good workout, but in a typical small gym then there might not be enough to work with on the major lifts. Its also more of a bulking workout and maybe a bit 'Arnie' for you!
I'm not really a crossfit fan, but search for 'bear complex' it's hell of a challenge with the right weight and will improve all round strength, coordination and stamina pretty damn quickly. Be careful with technique though - watch some online videos if you haven't done front squats etc before.
I'd do that and mix it up with some interval cardio and the main compound weightlifting exercises (bench press, rows, overhead press, squats and deadlifts) for 3 sets of 10 reps.
I'm not really a crossfit fan, but search for 'bear complex' it's hell of a challenge with the right weight and will improve all round strength, coordination and stamina pretty damn quickly. Be careful with technique though - watch some online videos if you haven't done front squats etc before.
I'd do that and mix it up with some interval cardio and the main compound weightlifting exercises (bench press, rows, overhead press, squats and deadlifts) for 3 sets of 10 reps.
Also agree with starting with Stronglifts 5x5 to get you going. An alternative to move on to is Bigger, Leaner,Stronger by Mike Matthews. Its a similar focus on compound lifting mixed in with cardio (HIIT) but keeping an eye on calorie intake. Stronglifts does tend to be a bit of 'eat as much as you like' and get massive but that would probably be a combination of fat and muscle you are building! The Mike Matthews approach is try to gain as much lean mass rather than fat ideally by getting your body fat down first before bulking. If you haven't done much lifting before then you should see an increase in muscle combined with a reduction in weight. I enjoy it also because he keeps the programme simple and with short sessions.
I don't subscribe to the 'Eat as much as you like to get massive' doctrine. from my experience, if you eat as much as you like, even if you workout for 90 minutes+ almost every day, you may get fat (depending on age and metabolism, of course).
If it were me, I'd keep a careful eye on my diet and concentrate on a 5x5 routine, possibly a 5x3 (5 main compound exercises with three sets of 5 reps each, with deadlift 1x5 once weight gets heavier) routine for the first few weeks to ease into it.
Just start simple, no need to over-complicate it with cardio, HIIT stuff, not for a beginner, anyway.
If it were me, I'd keep a careful eye on my diet and concentrate on a 5x5 routine, possibly a 5x3 (5 main compound exercises with three sets of 5 reps each, with deadlift 1x5 once weight gets heavier) routine for the first few weeks to ease into it.
Just start simple, no need to over-complicate it with cardio, HIIT stuff, not for a beginner, anyway.
Sorry to butt in OP but my question is related and so I don't want to start another thread for it.
Your question is what to do.... my question is when to do it and how many times?
I too have relatively easy access to a gym at work and I was thinking at the moment I spent about an hour or so 2-3 times a week on an evening doing something similar to 5x5. I'd quite like to get more time in the evenings so thought about gym at lunch time.
Is it better to have fewer but longer sessions with more exercises per session? or how about spending each lunch time down the gym doing 1 or 2 exercises in particular? In my lunch time I could get to the gym, perhaps do a good squats set and some accompanying plyometrics, then head back to work. The next day I could do bench press and rows. etc. etc rather than spending a longer time doing it all at once.
Of course not always possible to go every lunch time...I would go in the morning but I simply haven't got the mind to wake up on a morning!
Your question is what to do.... my question is when to do it and how many times?
I too have relatively easy access to a gym at work and I was thinking at the moment I spent about an hour or so 2-3 times a week on an evening doing something similar to 5x5. I'd quite like to get more time in the evenings so thought about gym at lunch time.
Is it better to have fewer but longer sessions with more exercises per session? or how about spending each lunch time down the gym doing 1 or 2 exercises in particular? In my lunch time I could get to the gym, perhaps do a good squats set and some accompanying plyometrics, then head back to work. The next day I could do bench press and rows. etc. etc rather than spending a longer time doing it all at once.
Of course not always possible to go every lunch time...I would go in the morning but I simply haven't got the mind to wake up on a morning!
didelydoo said:
Careful, what ever you do- you might wake up in a few weeks too jacked to fit through your bedroom door- having gone full 'beef cake', surpassing even the 'action man' stage.
Yeah it's priceless some of the crap you hear, at what point do you stop being action man and start going into the realms of beef cake? f
king love it.mcelliott said:
didelydoo said:
Careful, what ever you do- you might wake up in a few weeks too jacked to fit through your bedroom door- having gone full 'beef cake', surpassing even the 'action man' stage.
Yeah it's priceless some of the crap you hear, at what point do you stop being action man and start going into the realms of beef cake? fking love it.Action Man = the fit look. lean, abs, you know, athletic.
And then you get the Beef cake, = Dense body , no definition, no abs, even though they are in the gym 24-7 growling whilst working out. They just scoff too much.
But 5x5 workout with sensible weights will start you off nicely. Its all common sense though, every body responds differently and at variable rates.
Enjoy yourself. Mix it up. Set yourself challenges every month - I don't mean achieve lifting a certain weight - more try to use every piece of equipment- learn to stand on a swiss ball maybe perfect a certain new exercise - something silly and simple. Don't dive in and set yourself some mega complicated 3 day push pull split , keep your workouts quick and something you will stick at. If your still going in six months or a year you can start to get more serious .
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