Finally started up the gym again

[Red Squirrel]

I quit the gym this summer as I was busy working on my new house. Now that all the renovations are done, I'm moved in, and I've been settled for a few months I decided to join back. I actually started to gain weight in this process too, went from 120ish to 150 so now I can start burning fat and getting muscle. I will be in so much pain tomorrow I bet lol.

Going to be going 4 times a week (Monday to Thursday) think this is a decent workout schedule? I have 2 "programs" so I will just alternate. One for upper body and one for lower.

 

[brikis98]

Going to be going 4 times a week (Monday to Thursday) think this is a decent workout schedule? I have 2 "programs" so I will just alternate. One for upper body and one for lower.

What are your goals? Losing fat? Gaining muscle? Building strength? Training for some sport?

Training 4 days in a row is generally a bad idea, depending on what exactly you are doing in your workouts. If you are lifting, you will most likely see better results if you take one day off between workouts to let your body recover and get stronger. However, without seeing your exact routine, it is hard to say more.

 

[z1ggy]

I like to train mon tues thurs fri ( or sat). I like to do a push pull type of routine that way I am doing more compound movements and working more muscles. You have to determine what your goals are though, because your routines will varry depending on what you want to do...

 

[Red Squirrel]

No major goals, mostly just want to stay in shape, and guess gain strength and burn fat. I do have a long term goal to be able to bench press 100 pounds eventually but I have a long way to go for that and I would not say it's a major goal where I'm putting all my efforts towards.

Mostly want to just overall gain more muscle strength and stay active. Outside of the Gym I'm pretty much sitting down all the time.

 

[Whisper]

I'm no pro, but I'd say with a four-day schedule, and given that fact that it's been a little while since you've worked out, sticking with a routine that emphasizes compound movements (such as the aforementioned push-pull split) rather than isolation exercises might yield the best results.

Also, I'd agree that going four days in a row might be a bit much. There's a better chance you'll end up overtraining and/or not allowing your body enough time to recover, especially if you're working more than one muscle group per day. Also, it would result in you taking three straight days off at the end of the week.

Maybe just aim for hitting the gym every other day...I used to do that when I first started, and it seemed to work pretty well. Or two days on, one day off, two days on, two days off.

 

[z1ggy]

Well.. from what you are saying seems like you really need to start back at basics. If you can't bench 100 pounds yet.. I would say start by doing push ups or with lighter dumb bells. Concentrate on doing your reps in really good form and don't cheat yourself. Since you don't seem like you are advanced yet in lifting, I might shy away from doing things like hang cleans or push press for now. Perhaps if your gym has a smith machine try starting out on that so you can push yourself a little harder if you can't get a spotter. Also..eating better will help you loose the fat easier since you aren't doing much outside of the gym.

 

[brikis98]

No major goals, mostly just want to stay in shape, and guess gain strength and burn fat. I do have a long term goal to be able to bench press 100 pounds eventually but I have a long way to go for that and I would not say it's a major goal where I'm putting all my efforts towards.

Mostly want to just overall gain more muscle strength and stay active. Outside of the Gym I'm pretty much sitting down all the time.

It seems like you are a total beginner, so a beginner strength training routine will most likely give you the best bang for the buck. The gold standard is the routine in Starting Strength; the book is also one of the best tools I've seen for teaching all the basic barbell lifts. Stronglifts 5x5 is a very similar routine and the website is a decent free resource.

 

[mchammer187]

edit: nm

I'd go with SS or Stronglifts and just begin all weights with just the bar with a steady MWF schedule.

 

[Red Squirrel]

I'm not really starting from scratch, I was able to pretty much start off where I left off as far as how much I could lift (which I had greatly improved from when I first started years back). I'll probably do lower body workout tomorrow. Decided to give my body a break given it's been a while.

I'm thinking of going maybe Monday, Tuesday, then Thursday, Friday instead. Is that better? I really don't want to go on weekends since it's harder, in the week at least it's just part of my daily routine, I finish work then go straight to the gym.

100 pounds is quite a lot to bench for someone my size so that is a far fetched goal for me, so that's pretty much just a passive goal not something I'm seriously aiming towards. There are some machines where I can move close to 100 pounds but machines tend to be easier especially leg workouts. I forget where I was at with leg press, but it was something like 300 pounds. 3 45's on both sides and I'm guessing with the weight of the "holder" it is near 300 pounds. When I first joined I could only do 1 45.

 

[brikis98]

I'm not really starting from scratch, I was able to pretty much start off where I left off as far as how much I could lift (which I had greatly improved from when I first started years back). I'll probably do lower body workout tomorrow. Decided to give my body a break given it's been a while.

Being a beginner isn't really about how much you are lifting (although the weightlifting standards can be a useful guide) but how fast you are able to increase strength. If you can add even a little weight to your work sets almost every time you hit the gym, you are a beginner and can (and should!) use beginner programming. If you can only make progress every few sessions, then intermediate programming may be more appropriate. In other words, you should want to be a beginner for as long as possible as that is the time you'll make the fastest gains.

I'm thinking of going maybe Monday, Tuesday, then Thursday, Friday instead. Is that better? I really don't want to go on weekends since it's harder, in the week at least it's just part of my daily routine, I finish work then go straight to the gym.

Yes, that schedule is better, assuming you are alternating upper and lower each day. Probably the most efficient alternative is to go 3 non-consecutive days per week (e.g. Mon, Weds, Fri) and do full body workouts each time (which is what you do in the routines I recommended above).

100 pounds is quite a lot to bench for someone my size so that is a far fetched goal for me, so that's pretty much just a passive goal not something I'm seriously aiming towards.

Assuming you are male and 150lbs, a 100lb bench press is very, very low. For example, according to the the weightlifting standards, an untrained 150lb male should be able to bench ~109lbs. If you've done any training at all, it should be quite a bit higher than that. I'm not saying this to be insulting, but rather to bring up the point that (a) you are most likely a beginner and (b) your current routine may be very sub-optimal. What exactly are you doing each day?

There are some machines where I can move close to 100 pounds but machines tend to be easier especially leg workouts. I forget where I was at with leg press, but it was something like 300 pounds. 3 45's on both sides and I'm guessing with the weight of the "holder" it is near 300 pounds. When I first joined I could only do 1 45.

Don't use machines. Compared with free weights, machines are less effective at building strength and the strength they build is not as "functional" (usable in the real world). Seriously, pick up a copy of Starting Strength so you understand what weight training is really all about.

 

[Red Squirrel]

I would normally add weight to my workout maybe once a month or so, when I was going regularly. I have a program setup by a trainer, can't think of much workouts off the top of my head right now. Basically they do an assessment then give a program based on your performance. I decided to stick to my old just to get an idea where I stand and I was surprised that I could still lift all the same weights as months ago.

The program consists of machine and dumbell workouts. Bent over row with dumbells comes to mind. There's one work out called 3-part curl with a small curved benchpress type bar, there's one with just my arm, pulling down on a rope with weights, I forget the name now, incline benchpress etc. There's about 10 or so workouts per day and I just alternate between the two programs. They were shown to me by the staff there as they make up the programs. I would assume they are professionals and know what they're doing.

 

[mchammer187]

I would normally add weight to my workout maybe once a month or so, when I was going regularly. I have a program setup by a trainer, can't think of much workouts off the top of my head right now. Basically they do an assessment then give a program based on your performance. I decided to stick to my old just to get an idea where I stand and I was surprised that I could still lift all the same weights as months ago.

The program consists of machine and dumbell workouts. Bent over row with dumbells comes to mind. There's one work out called 3-part curl with a small curved benchpress type bar, there's one with just my arm, pulling down on a rope with weights, I forget the name now, incline benchpress etc. There's about 10 or so workouts per day and I just alternate between the two programs. They were shown to me by the staff there as they make up the programs. I would assume they are professionals and know what they're doing.

From the gist of it that does not sound like a particularly effective routine if gaining strength / losing fat are your primary goals.

Increasing weight is the only way you are going to make real progress and at once a month in the beginner stage it is gonna take you a year or longer just to hit the novice stage.

 

[brikis98]

I would normally add weight to my workout maybe once a month or so, when I was going regularly.

Well, that explains the fact that you can't bench 100lbs. Beginners to weight training should be able to increase weight almost every single workout (~3 times per week), not once per month! Only at very advanced stages after years of training - when you should be benching MUCH MUCH more than 100lbs - do PR's come as rare as once per month. This approach shows a clear lack of understanding of weight training and strength adaptations.

The program consists of machine and dumbell workouts. Bent over row with dumbells comes to mind. There's one work out called 3-part curl with a small curved benchpress type bar, there's one with just my arm, pulling down on a rope with weights, I forget the name now, incline benchpress etc. There's about 10 or so workouts per day and I just alternate between the two programs. They were shown to me by the staff there as they make up the programs. I would assume they are professionals and know what they're doing.

The majority of trainers at gyms do NOT know what they are doing. The kind of program they have you on is a clear example of this - using machines, light weights, and increasing weight only once per month are all clear signs that these guys are clueless. Now, you might be wondering why you should listen to a random dude online rather than a supposedly "professional" trainer, and my response is that you shouldn't. Instead, do some reading and educate yourself about strength training and you'll realize how absurd your routine sounds. If you are going to spend months training in a gym, take a few hours now and learn about it first:

Starting Strength
Starting Strength Wiki
Starting Strength Articles (especially The Novice Effect and Incremental Increases)
Stronglifts
What is Fitness?

 

[Red Squirrel]

I'll take a look at those resources. I don't have much money for books (by the time I pay shipping etc it's quite expensive) but I'll check out the online stuff.

As for once a month that was just a ball park figure. As soon as I see I can do something more then 8 times I increase it. Like I'll keep going until I can't, so if I hit like 10 and I still find it easy, then I stop, increase it, then start that set over, until it's very hard to do 8. Some workouts seem to be easier then others so I tend to increase those ones faster.

 

[brikis98]

I'll take a look at those resources. I don't have much money for books (by the time I pay shipping etc it's quite expensive) but I'll check out the online stuff.

Unfortunately, that book is probably the most useful resource of the bunch and is well worth the $30 for anyone that steps foot in a gym. See if your library has it (check inter-library loans too) and if not, at least browse the Starting Strength wiki.

As for once a month that was just a ball park figure. As soon as I see I can do something more then 8 times I increase it. Like I'll keep going until I can't, so if I hit like 10 and I still find it easy, then I stop, increase it, then start that set over, until it's very hard to do 8. Some workouts seem to be easier then others so I tend to increase those ones faster.

As shown in this table, the number of reps you do has a profound impact on the effects of your training. You should not arbitrarily do 8 or 10 reps, but pick the rep range appropriate to your goals. If you are working on strength - and all beginners should be trying to build a base of strength - 3-5 reps is a much better choice as it'll increase strength, power, and neural adaptations much faster. There are also implications to the number of sets you do, the number of exercises you do each workout, how you build in progressive overload, whether you do full body routines or split routines, how much you rest and a number of other factors. There is no reason for the average person to know about all of these, which is why a routine designed by professionals is essential for the beginner. Unfortunately, the trainers at your gym have demonstrated their ignorance, so you should look to other resources, such as the routines I posted above.

 

[Red Squirrel]

Wow really, only 3-5? That's actually good to know. I could probably step up even more if I only do 5. So think I should maybe do 5 reps, and just do more sets? Maybe 5 sets instead of 3? So do a lift 5 times, take a break, repeat 4 more times.

Also how good is it to alternate exercises? So do 1 set of A one set of B then C then go back to A where A B C are different exercises. I see people do this a lot, though it's kinda annoying since they are tying up more equipment at once, and for longer.

 

[SociallyChallenged]

Wow really, only 3-5? That's actually good to know. I could probably step up even more if I only do 5. So think I should maybe do 5 reps, and just do more sets? Maybe 5 sets instead of 3? So do a lift 5 times, take a break, repeat 4 more times.

Also how good is it to alternate exercises? So do 1 set of A one set of B then C then go back to A where A B C are different exercises. I see people do this a lot, though it's kinda annoying since they are tying up more equipment at once, and for longer.

You can do a 5x5, but I personally like the 3x5 because you can go heavy and utilize your time wisely. When I'm on a movement in a 3x5, I lift for that movement, rest 1.5-2.5min and do my next set. I do all of exercise A then all of exercise B. What you'd be doing if you varied would be considered a circuit and it wouldn't be wise to do a heavy circuit, unless you were already trained.

 

[brikis98]

Wow really, only 3-5? That's actually good to know. I could probably step up even more if I only do 5. So think I should maybe do 5 reps, and just do more sets? Maybe 5 sets instead of 3? So do a lift 5 times, take a break, repeat 4 more times.

Yes, 3-5 reps is a much better choice for building strength. 5 sets of 5 is a decent choice at first, but 3 sets of 5 is generally more sustainable as the weight gets heavier.

Also how good is it to alternate exercises? So do 1 set of A one set of B then C then go back to A where A B C are different exercises. I see people do this a lot, though it's kinda annoying since they are tying up more equipment at once, and for longer.

This is called circuit training. It's a good choice if you want to build some stamina/endurance along with strength, but if you're after purely strength, then doing one exercise at a time is typically more efficient.

BTW, I must once again mention that all the above is discussed in the resources I linked earlier. Read them. And do the routines in them, because they are likely much more efficient choices for getting you to your goals than the crap these trainers put together for you.

 

[Jeffg010]

I do 3X5 but I do two warm up sets like the bar only then add 20 pounds then do the 3x5. I also only increase the weight 5lbs a week. Like squats and dead lifts I do 5lbs week and lifts like over head press is much harder to do 5lbs a week. I like doing the increases per week because I lift at home and do not have anyone around to spot at my maxes.

3 days a week like M-W-F would be best. Rest is just as important as the days you lift. You get bigger when you rest because your muscles are repairing themselves and that is when they get bigger. I had some nice gains on mass and size doing it this way.

Also I would like to add eating a lot of protein such as protein shakes help with the mass. Protein is what builds the muscles.