Questions about working out?

mosdef

Banned
May 14, 2000
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I am relatively new to lifting weights/working out etc. When I go the gym, which exercises should I do, how many reps, how many sets, and how long should I rest between sets?

Thanks.

-mosdef
 

Scrapster

Diamond Member
Nov 27, 2000
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I usually do 4 sets of reps: 10-7-5-3

I guess it depends on what areas you want to build up. Do you have any goals? It's ok if you don't. I just started using different machines and exercises until I found something that I felt gave me a good workout.
 

syzygy

Diamond Member
Feb 5, 2001
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the rest time between sets can vary. the more advanced minimize the rest between the sets to shock their muscles into response. for you, just starting, waiting 2 or 3 minutes is ideal. pros wait anywhere from zero to 30 seconds before resuming another set - usually the next set is of a
different type of exercise targeting the same muscle group.

 

Noriaki

Lifer
Jun 3, 2000
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Toning/Shaping muscles: Lots of Reps, Lighter weights.
Buidling raw strength and muscle mass: Few reps, heavy weights.

The second will NOT make you look good, it's what I used do.

I have 52" shoulders, and a 46" chest, but my stomach is also around 44-45". I have a 39-40" waist, and like 25" thighs. But I have a good layer of fat over my muscle.. I do not have a nice shape to my body.

But I could deadlift near 400 pounds, and bench over 250. This was my football workout. I was huge and very strong, but I didn't look good at all.


Now I'm not playing football anymore, so I wnat to shape up a bit. I do light weights, like around 100 on my legs, and 75 or so in the benches. Maybe 5-10 in the curls. I use very light weights but I do like 4 sets of 10-15. And that really helps tone muscle.

Also spend some time in the cardio machines. Rowing or Biking, it's good for the heart and it will burn fat.
 

Anghang

Platinum Member
Apr 30, 2001
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depends what your goals are...Noriaki's post is pretty much on point...for me i work out 6 days a week:

Monday/Wednesday/Friday = weights
Tuesday/Thursday/Saturday = cardio

it also helps to record your progress, i always write down any increase in weight or cardio that i've done...then weigh myself once a month...with every workout i try to accel a bit, an extra 5 pounds of weight added to the exercise here or there, or an extra 5 minutes of cardio or an extra lap depending on what i'm doing...
 

mosdef

Banned
May 14, 2000
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So let's say I'm going to the gym tomorrow. Let's say my goal is to work on my abs, arms, chest, and legs (heh not too much left). I am 5'11" 155-160 so mainly abs and upper arms to burn some of my stomach off and so I can impress the girls when I flex ;). Of course I generally want to balance out my areas so I don't look like a freak. What specific exercises do you recommend? And what should be my reps/sets (some of you guys have already made suggestions). I am mainly asking because I have gone to the gym like 4 times in the past two weeks and did weights but I didn't really feel that sore, or as sore as I think I should be. I don't think I do enough sets. If it matters, I am 155-160, 5'11" with a medium frame - I'm definately not fat but I could lose a little here and there. Also, what is the most effective cardio to do?

-mosdef
 

mosdef

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May 14, 2000
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Nokairi, I'm gonna try that out. I'll do weights I can definately do, but do a lot of them. When determining the weights, should I be able to be able to perform a single rep of that weight without much effort?

Oh yeah - when I do sets should I do them consectuively or do sort of a circuit between all the machines?

-mosdef
 

Anghang

Platinum Member
Apr 30, 2001
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unless you have a spotter with you, it's dangerous to find out your max for any exercise...your 5'11" and 160...pretty skinny....
work out enough to feel that pump...don't do all body parts on one day..split it up...this is what i do:

monday: chest and shoulders
wednesday: legs
friday: back and arms
tuesday,thursday and saturday i do cardio and abs...

i do multijoint exercises, i find that it has better results..
multijoint meaning for example, i don't do bicep curls, i get a good workout for my biceps from doing pullups and at the same time i workout my back...you may need a spotter at first to do this if you can't work your own weight...i used a chair to spot me at first...pullups cause a good pump, especially after doing several sets of 10-12... :D