Gym questions

Bulldog

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It's been a while since I went to the gym, so I bought a gym membership yesterday. No worries, I'm more of a "Less talking, more doing". Yeah, I'm super motivated to get a beach body haha. I'm pretty sure a couple of you guys here go to the gym. I got two questions for y'all.

- How do you guys manage your time to go to the gym (30 min - 1 hour)?
- When do you guys think I should start using a personal trainer?

I asked about time management 'cause I'm a pretty busy person lol.

Chao
 
Never use a personal trainer.
I go to the gym 4-5 times a week for atleast 70-100 minutes at one given time.

Mondays - 5 minute run warm-up/Legs
Tuesdays - 5 minute run warm-up/Chest/Triceps
Wednesday - Rest/Cardio
Thursdays - 5 minute run warm-up/Back/Biceps
Fridays - Rest/Cardio
Saturday - 5 minute run warm-up/Shoulders/Core
Sunday - Rest/Cardio
 
Oops, I meant to ask if I should use a trainer or not. I researched a lot and I learned that 60 minutes is more than enough. Oh and Chill, what if I play football (soccer) 2 times a week? Do I still need to add in the cardio?

What exercises do you do for shoulders and core? Thanks for the schedule, I might use it.
 

If you play sport forget the cardio but always do the 5 minute running warm-up.

Shoulder - Shoulder Dumbbell Press/Lateral Raises/Front Dumbbell Raises/Internal Rotations - External Rotations/Military Press.

Core - Planks/Decline Crunches + 12-16 KG weight on your chest/Knee-Hip Raises/Plate Twist + Cable twist.

That's pretty much it for Shoulders and Abs, you'll notice the good type of pain if done the right way Good luck.
 
It's up to you if you decide to get a personal trainer. If you have the means to do so try it out and see how it works. Some people are just more self motivated than others and don't require that additional motivation and guidance throughout working out. I would definitely suggest trying it, especially if you are new to a gym because it gets you comfortable and familiar with the equipment. And if you are looking to get a nicer body don't immediately think that going to the gym will change things. It's about changing your life style. Go for a jog every morning, change the way you eat, quit smoking you currently do etc. incorporate these sort of things into your day to day and I can guarantee you will see results. Hope this helped
 
Thank you guys for the help, really appreciate it. Chill, why shouldn't I use personal trainers? Sounds like you hate trainers. As for myself, I think I'm going to use a PT for the motivation. Besides, I found out that the PT I was talking to earlier today is a close friend of a friend of mine, he was willing to drop to a really low price for me haha.

Great advice Norway, I'm pretty much in good shape. I just want to increase my muscle mass and look more lean. I can say I'm a really healthy guy living a healthy life - only smoked once in my life, jog 5 times a week, so that's not a worry for me. Just need to lift weights and change my diet plan.

Still got no answer to my first question yet, anyone?

Decline Crunches + 12-16 KG weight on your chest
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I'm already feeling the pain on this one. A starting weight of 12-16 is insane considering I only just started lifting weights lol.
 
You shouldn't need a PT for motivation, if you want it bad enough you will do it. As for me i get a kick out of going to the gym. You won't need motivation once you start seeing results, it will just be normal to rock up to the gym, as it is for me now.
 
True that. I decided to start off without a trainer, thanks for the advice. I hope I can be consistent on this one. Now now, show us that sexy body of yours.
 
Bulldog said:
True that. I decided to start off without a trainer, thanks for the advice. I hope I can be consistent on this one. Now now, show us that sexy body of yours.
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I don't like to gloat, just here for some advice. If you're looking to build muscle try to do 3 sets and 8 reps of whatever you try to do with heavy weight. Any more than that you will just be toning your body, everyone wants to looks bigger i guess. You'd only tone if you're fat and i assume you're not. For example:

Leg Press - I start off with 180 KG as a warm up then for my second set i do 200 KG and if i can get 8 reps in that set i will put the weight up and see if i can do 8 with that weight.

Say you're doing shoulder press or dumbbell bench press and for the first set you did 20 KG dumbbells and you got 8 reps easy, go up to 22.5 KG or 25 KG. On either of them if you try your hardest and only get 6-7 reps drop to the next weight size down, which would be back to 20 KG and try 8 on that.
 
How do I know if a certain weight is perfect for me? Let's say I'm doing a set of dumbbell bench press, should my arms be struggling to complete the last rep or what?

I really can't wait for my first gym session tomorrow, I'll probably try to learn how the machines work first, and then move on to finding out my starting strength. Oh and by the way, why should I limit it to 8 reps per set? I heard 8-12 reps per set is decent. Just not more than 12 though. I'll make sure I update you guys about my first session.
 
I've used a really good personal trainer for the past 3 years and have gotten amazing results. I can bench over 275 and I only weigh 170 lol. So I definitely recommend a personal trainer if you have the money and if you know of a good one because if you train with a professional like that the results will always be better.
 

Pounds you're talking about and no you don't need a PT.


8-12 is for toning (lightweight), 6-8 is for building muscle mass (Bigger Muscles). Yes, on the very last rep "8th rep" it should be a struggle, if you can do more than 8 reps take the weight up and try to get 8.
 
An hour a day just starting out seems good, Just don't over do it. Go at your own pace and if your not motivated take a friend, bring someone that will help you keep it up, not slack, give you that "Come on one more" push. As for a personal trianer, ehh I've never really seen a use for them, unless you absoultley can't find a workout that fits you(Which you can find hundreds of them online.
 

275 at 170 lbs is dope af man, 3 years huh. I'll do my best to stay consistent. I can't wait to see a change in my body.

Chill said:
8-12 is for toning (lightweight), 6-8 is for building muscle mass (Bigger Muscles). Yes, on the very last rep "8th rep" it should be a struggle, if you can do more than 8 reps take the weight up and try to get 8.
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Got this from a bodybuilder: "Use light enough weights for good form, but heavy enough to force growth." Is this true? Oh and how come at every single site I go to, they mention that 8-12 reps is the best rep range to maximize muscle gains and growth.
 

If you can get 8-12 reps at your max weight kudos to you. I do not believe that i true, it's not possible to do a max weight for 8-12 reps. That would be too light. 8 reps is the goal for muscle growth at your desired weight. It will take you some time before you settle in at a steady weight. If ya need any questions answered i will try my best.
 
Yeah man and I only go 2-3 days a week at best. And during soccer season I always get set back since I don't go a lot, so it could be a lot higher.
 
GrƷƷd said:
Yeah man and I only go 2-3 days a week at best. And during soccer season I always get set back since I don't go a lot, so it could be a lot higher.
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Someone who plays soccer and lift weights, just the guy I've been looking for. Football season is about to start in a week or two, but I still want to go to the gym though. Yeah, I prefer saying football instead of soccer. It'll be pretty tough to maintain a calorie surplus diet with all the intense calorie burning sprints here and there lol.

How often should I go to the gym? What workout programs would you suggest everyday of the week?(As a football player and for muscle gains)
 
During soccer season I go to the gym at most 2 days a week since I have practice every single day.
 
GrƷƷd said:
During soccer season I go to the gym at most 2 days a week since I have practice every single day.
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How about your workout exercises in those 2 days? Same here, I have practice like every day except on Friday.
 
Bulldog said:
How about your workout exercises in those 2 days? Same here, I have practice like every day except on Friday.
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I go with a personal trainer at the gym so I usually do bench and then whatever.
 
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