Gym

[mike361]

alright folks,

just started going to the gym purely just for the weights ,saying that i`ll do about a 10min jog to start with,but couple of questions.

how long should a workout last for?
say i`m woking my bicepts what else should i work in the same session or can i just train my biceps then go?
what does everyone eat before the gym and how long before they head there?

cheers

mike

 

[Spectre]

50~60 minutes.

How many days per week are you going?

 

[Spectre]

Monday - Chest & Triceps

Barbell Bench Press
Inclined Smith Machine | Dumbbell Bench Press
Iso Chest Press Machine
Dumbell Fly Machine | Dumbbell Fly
Overhead Triceps Cable Extensions
Close Grip Barbell Bench Press | Decline Barbell Bench Press | Dips


Tuesday - Back & Biceps

Deadlift
Straight Bar Curls | E-Z Bar Curls
T-Bar Row Machine | Dumbbell Row
Inclined Dumbbell Curls | Incline Dumbbell Curl Machine | Dumbbell Curls
Widegrip Pulldown Machine | V-Handle Pulldown
Iso Back Machine (actually the other end of the Iso chest machine) | Low-Row Back Machine
Abdominal Machine (weighted)


Thursday - Shoulders

Barbell Shrugs (pyramid 8~10 sets)
Dumbbell Shoulder Press | Smith Machine Shoulder Press
Reverse Fly (on the Dumbbell Fly machine)
Hammer Lateral Raise Machine Superset with Front Plate Raise
Dumbbell Shrugs | Behind-Back Smith Machine Shrugs
Parallel Smith Machine Shoulder Press | Dumbbell Shoulder Press Machine


Friday - Legs

Squat Machine Superset with Seated Calf Raise
Leg Press Superset with Seated Leg Curl | Lying Leg Curl
Standing Calf Raise
Barbell Squat

Leg day is a bit more complicated as it's mainly superset pyramid sets so I'm going up in weight on one exercise and down on another.

I recently changed this completely to something a bit simpler for a while.

Barbell Squat (Heavy)
Seated Leg Curl Superset with Seated Calf Raise and Standing Calf Raise

 

[mike361]

I`m going 3 times a week normally mon - wed - fri.
trying to bulk up a little but not massive as i`m big boned anyway-well thats what my ma says!!,
i like using the machines but not 100% on how to use all the machines yet though.

 

[Spectre]

Drop some of the shoulder exercises off and merge it with leg day.

 

[oneman]

I`m going 3 times a week normally mon - wed - fri.
trying to bulk up a little but not massive as i`m big boned anyway-well thats what my ma says!!,
i like using the machines but not 100% on how to use all the machines yet though.

As part of your gym induction they should take you through all the machines. Also do they have free weights there, I found free weights when used correctly will allow you to isolate the muscle groups better then the machines which allow your body to 'cheat'. It would help to have a friend assist you for a month or so while you get used to using the weights to ensure your form is correct.

Also I would give your different muscle groups time to rest which is the idea of alternating the workout for different muscle groups.

Finally, what is your diet like ?

 

[mike361]

my diest is pretty strict being honest i eat a lot of high protein stuff .i do have my off days when i drink but apart from that pretty good diet

 

[m4rkone]

I go three times a week and generally do 3 x full body workouts. Generally 1 compound excersise per major muscle group i.e
1 x chest
1 x shoulders
1 x back
1 x legs
Then chuck in a couple of isolation excersise for arms, shoulders, chest etc
Do this for a few weeks then then maybe you could add a few more excersises over time but try and do mainly compound excersises

 

[akhan100]

Don't fall into the trap of isolating your biceps and neglecting essential body parts like legs and back. To build strength and muscle, consider a program such as starting strength. Basically, you want to make sure you are doing the following key exercises: deadlift, chin ups, bent over row, squat, bench press, shoulder press, dips. Split this into three workouts (3x a week) i.e. back and biceps, legs, chest and shoulders.

If you do these consistently while progressively overloading every workout you will see very good gains, especially if you are a newbie. You can do isolation exercises at the end of the workout if you want, but it won't really be needed.

 

[hwoarangtag]

one hour should be plenty. But if you are doing a split program i.e. one muscle per day, you might be able to get away with 30 minutes. But the split program will require a lot of attendance in the gym i.e. at least 5 days a week.