Finally bought my gym membership, someone help me?

[Ginooooo]

Okay,
Iv officially got my gym membership as of today,
Currently aiming to do;
3 days of cardio,
& 3 days of weight lifting training

I've currently decided to stick to the machines for now, to get used to it for a couple of weeks before i move onto dumbells.

Just got a couple of questions to help me out if people dont mind?

How much cardio should i do? Today i did about 1 hour and 10-15 minutes, Swapping around the machine,

And could someone help me out for the weight lifting/muscle building part? and advise me on what to do for a routine? And how many sets/reps i should do? If people dont mind.
i appreciate all responses accept for trolls'

My actual goal is just to build some muscle, and keep fit. While being able to run for a long time. The real reason ive decided to do this is because im playing football again, and i realised i cant keep running for anything now, so i need to build my stamina up, But while doing this i might aswell build some muscle at the same time.

 

[MrKeenan]

Diet is the most important thing matey, get that sorted and you'll be seeing results in no time.
As for weight training, seen as your considering 3 days, I would suggest:

Monday: Back
Wednesday: Chest
Friday: Legs
Perhaps an extra day for shoulders if you can fit that in.
As for exercises stick to compound movements and you can't go wrong. Exercises such as bench press, deadlifts and squats; these are the big mass builders. Focus for around 8 - 12 reps, 3 to 4 sets.

In terms of cardio it depends on the type you like to carry out. I'm not an expert on this matter however HIIT (high intensity interval training) seems to be working for me at the moment. I do 25 minutes, 4 sessions a week, 2 of these sessions fasted in the morning time.

 

[returnofthdragon]

Read the stickies. Tons of info there.

 

[Deja Vu]

Okay,
Iv officially got my gym membership as of today,
Currently aiming to do;
3 days of cardio,
& 3 days of weight lifting training

I've currently decided to stick to the machines for now, to get used to it for a couple of weeks before i move onto dumbells.

Just got a couple of questions to help me out if people dont mind?

How much cardio should i do? Today i did about 1 hour and 10-15 minutes, Swapping around the machine,

And could someone help me out for the weight lifting/muscle building part? and advise me on what to do for a routine? And how many sets/reps i should do? If people dont mind.
i appreciate all responses accept for trolls'

My actual goal is just to build some muscle, and keep fit. While being able to run for a long time. The real reason ive decided to do this is because im playing football again, and i realised i cant keep running for anything now, so i need to build my stamina up, But while doing this i might aswell build some muscle at the same time.

Incline bench, Squats, Barbell rows, Deadlift. If you work hard on these you won't have to be able to run for a long time. You can just turn around and kick thier ass.

 

[Shillelagh]

Diet is the most important thing matey, get that sorted and you'll be seeing results in no time.
As for weight training, seen as your considering 3 days, I would suggest:

Monday: Back
Wednesday: Chest
Friday: Legs
Perhaps an extra day for shoulders if you can fit that in.
As for exercises stick to compound movements and you can't go wrong. Exercises such as bench press, deadlifts and squats; these are the big mass builders. Focus for around 8 - 12 reps, 3 to 4 sets.

In terms of cardio it depends on the type you like to carry out. I'm not an expert on this matter however HIIT (high intensity interval training) seems to be working for me at the moment. I do 25 minutes, 4 sessions a week, 2 of these sessions fasted in the morning time.

When I have been limited in the past to 3 days , I used to do shoulders with either back or legs, or arms with either chest or legs. The reason being, keeping the smaller muscles groups and the opposite resistance (pushing vs pulling) so as to not overwork the muscles. of course putting one of them on leg day doesn't affect that , but you get the drift.

 

[32bulkcycle]

Incline bench, Squats, Barbell rows, Deadlift. If you work hard on these you won't have to be able to run for a long time. You can just turn around and kick thier ass.

Barbell rows? For a beginner! He said he wanted to stick with machines untill he got used to the exercises.
Id do something like this:
monday:
Leg Press or Hack squat- 2 sets of 10
Leg curl machine- 2 sets of 10-12
Leg extension machine- 2 sets of 10-12
Ab crunch or leg raises. 3 sets to failure
Wednesday:
chest press machine- 2 sets of 10
Shoulder press machine. 2 sets of 10
Dips 2 sets of 10
Friday:
Lat pulldowns- 2 sets of 10
Cable rows- 2 sets of 10
Cable bicep curls. 2 sets of 10

This is a good start for you. I would do this for about a month. By then you should have the strength and coordination to move on to free weights. Maybe these workouts don't look like that much but if you havent worked out before or in a while you'll find that this will be plenty to see results. Im an Issa fitness trainer and this is similar to the kind of workout i would start someone on. Either this or a full body workout a cpl times a week. A lot of times guys who are new to weight training fall into the trap of overworking their chest and biceps and ignoring all other body parts. Thats a really dumb move, your body will respond to training all of your muscles equally so much better. Good luck man. Any other q's feel free to private msg me.

 

[Ginooooo]

Barbell rows? For a beginner! He said he wanted to stick with machines untill he got used to the exercises.
Id do something like this:
monday:
Leg Press or Hack squat- 2 sets of 10
Leg curl machine- 2 sets of 10-12
Leg extension machine- 2 sets of 10-12
Ab crunch or leg raises. 3 sets to failure
Wednesday:
chest press machine- 2 sets of 10
Shoulder press machine. 2 sets of 10
Dips 2 sets of 10
Friday:
Lat pulldowns- 2 sets of 10
Cable rows- 2 sets of 10
Cable bicep curls. 2 sets of 10

This is a good start for you. I would do this for about a month. By then you should have the strength and coordination to move on to free weights. Maybe these workouts don't look like that much but if you havent worked out before or in a while you'll find that this will be plenty to see results. Im an Issa fitness trainer and this is similar to the kind of workout i would start someone on. Either this or a full body workout a cpl times a week. A lot of times guys who are new to weight training fall into the trap of overworking their chest and biceps and ignoring all other body parts. Thats a really dumb move, your body will respond to training all of your muscles equally so much better. Good luck man. Any other q's feel free to private msg me.

thanks for the help mate-
Going to start this on monday!

 

[32bulkcycle]

thanks for the help mate-
Going to start this on monday!

Good luck man

 

[squigader]

Surprised this hasn't been posted yet...
Go to your local public library and check out "Starting Strength" by Mark Rippetoe.
It will teach you how to do all the heavy mass-building lifts correctly (how to properly bench, military press, deadlift, squat), and it contains some great info on training and a bit on nutrition. This is the core of bodybuilding, and the best way to get started properly and make the most of newbie potential.

Get this book and follow the program in it. If you do, you will gain and pack on muscle like crazy in your first year, I guarantee it.

 

[Ginooooo]

Surprised this hasn't been posted yet...
Go to your local public library and check out "Starting Strength" by Mark Rippetoe.
It will teach you how to do all the heavy mass-building lifts correctly (how to properly bench, military press, deadlift, squat), and it contains some great info on training and a bit on nutrition. This is the core of bodybuilding, and the best way to get started properly and make the most of newbie potential.

Get this book and follow the program in it. If you do, you will gain and pack on muscle like crazy in your first year, I guarantee it.

Thankyou! I will defiantly look this up right now online if i can,
I should find it online, if not ill check in at the library tomorrow!
But thankyou!

 

[CaptainNapalm]

I think you need to do lots of research yourself first. No one can tell you what to do unless they specifically know your stats and goals. In general, you have to understand that your results will come from diet, training and rest. Diet will be your most importAnt factor. The only advice I can give you at this point is master the correct form for the following exercises: squats, deadlifts, shoulder press, bench press, pullups, chi ups, and barbell rows. Skip the machines to start as they will not teach you form or anything. The exercises I gave you are the critical compound lifts that will shape most of your workouts so learn them well. So for the first monTh I would focus on going light on these lifts and mastering their form which researching and learning about diet and splits. Then in just a short month you will be well equipped to put together a good routine which will yield you great results.

 

[Ginooooo]

I think you need to do lots of research yourself first. No one can tell you what to do unless they specifically know your stats and goals. In general, you have to understand that your results will come from diet, training and rest. Diet will be your most importAnt factor. The only advice I can give you at this point is master the correct form for the following exercises: squats, deadlifts, shoulder press, bench press, pullups, chi ups, and barbell rows. Skip the machines to start as they will not teach you form or anything. The exercises I gave you are the critical compound lifts that will shape most of your workouts so learn them well. So for the first monTh I would focus on going light on these lifts and mastering their form which researching and learning about diet and splits. Then in just a short month you will be well equipped to put together a good routine which will yield you great results.

Thankyou for the advice! The reason i decided to start with machines is just to start building my strength up first before starting learning all the correct forms to build my self properly.
But i think i will take your advice to get the correct form also and start with light weights. Ive got a personal trainer tomorrow, so i may just ask him to show me the correct form.

 

[nacnac972]

I know it's been said already but do not underestimate your diet,it makes all the difference in the world.Good luck!