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Need a schedule for the gym...

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96Firebird

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A little about me... I am 23, male, and in pretty good health. I am skinny, weigh about 135lb and am about 5'10". I work 40hrs a week from 7:30am to 4:00pm, half the time I am at a desk, the other half I am up and walking around, no intensive labor though. I have been skinny my whole life, but I really do eat quite a bit. I believe I have fast metabolism, but I'm sure it is slowing now that I am a little older. The most I ever weighed myself was 144lbs, and that was recently, but then I broke up with my long-term girlfriend and wasn't eating or sleeping well, and went down to my current 135lb. However, because of the breakup, I now have more time for myself and have re-joined the gym.

It has been a couple years since I went to the gym, and I forgot how to work out. I feel like I just go there and don't know what to do, so I just pick some random machines and do 3 sets of 10 reps, and then move on to something else. I remember way back when that I should split up different parts of the body to work out each day. I am looking for some help in this regard, since I'm not really sure how that went. I am not looking to run a marathon or lift a thousand pounds, I am just looking to get into shape and feel healthy again. I am usually at the gym for 30-45mins right after work, start off with a 10 minute warm-up on the treadmill, then use the machines/lift weights, and then when I'm tired I do a 10 minute ride on the bike before leaving.

I'd like some advice on how I should divide up my time better, and what I should work on. I'd like to build up my upper-body, as my legs and pretty strong from years of bike riding and soccer. I also plan on getting a nice bike this spring so I can ride my bike to the gym, which is about a mile from the house I'm renting right now. Thanks for any help, I am actually excited about getting back into shape.
 
I started a very similar thread here back in September - http://forums.anandtech.com/showthread.php?t=2189876&highlight=

I was about 135-140 pounds, 5'10" and wanted to put on some muscle / stop being so damn skinny. Because of that thread I started with a program called stronglifts which is probably what most people will suggest to you too, that or starting strength. Basically you do 5 sets of 5 sets each of the following exercises:

Day A

Squat
Overhead Press
Deadlift

Day B

Squat
Bench Press
Barbell Row

You're supposed to start light and just move up 5 pounds each exercise day, or as often as you can. It works well if you eat right and stick to it; I'm approaching 160lbs now and lift between 50-100% more than I started with in each of the above exercises, and look and feel much healthier.
 
Starting Strength, read it, follow it, love it. Slightly more complex than stronglifts which is another good program that repoman summarized. Personally I'd do Starting strength if I were starting over, power cleans are still something I need to work on more but they're great for power/explosiveness.
 
You cannot go wrong with either SS or SL! Any plan you're sticking with is a good plan! With either program, you better love doing squats!

I only read a few chapters of SS. I couldn't wait for the book to arrive, so i started with SL, free pdf to read and re-read, and an iPhone app.
 
Thanks for the suggestions, I'll give them a look through. Any suggestions on any machines to use? I am usually going to the gym by myself, so I don't have a spotter to work with. That is why I feel more comfortable using the machines so I don't hurt myself. Plus, the gym is usually pretty packed when I go, so it is hard to find an open bench to use. Usually the machines are open though, probably because they don't work quite as well as the bars ha.
 
Does your gym have free weights?

Does it have cages?

Are they typically available when you are there?

So long as you can get into a cage you don't need a spottter. You need the cage for squat and bench press. A cage also helps with positioning for overhead press.

Most important of all, learn form and admit when you are screwing form up. It can save you headaches later.

No one asked what your goal is. Do you want to get stronger and add weight?
For strength, stronglifts or starting strength are two programs to follow. Both are novice programs so remember what is important. Not that one is better than the other. The important thing is that you pick a program and follow it. The strucutre of these programs is what helps keep one motivated.
 
96Firebird said:
Thanks for the suggestions, I'll give them a look through. Any suggestions on any machines to use? I am usually going to the gym by myself, so I don't have a spotter to work with. That is why I feel more comfortable using the machines so I don't hurt myself. Plus, the gym is usually pretty packed when I go, so it is hard to find an open bench to use. Usually the machines are open though, probably because they don't work quite as well as the bars ha.
Click to expand...

Get comfortable squatting, normally the squat racks are empty and as long as you're not pushing yourself too hard and follow the programs mentioned above you wont need a spotter for a while, if at all. I would avoid machines as much as possible, there is a reason the machines are empty and you have a hard time finding free weights. And like IHateMyJob2004 said, focus on form and don't worry about the weight you're moving for the first month or 2.
 
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