Sorry for late reply ninja, +repped you.
End of 2nd week of break in, delayed muscle soreness seems to be gone now but the odd muscle gets sore.
Started last Monday with not even being able to do 2mins on the crosstrainer / 4mins on the treadmill. So end of 2nd week of the gym (1hour sessions 4 days both weeks) and I'm comfortable with doing 12min crosstrainer sessions on level 5 and 15minute 6.2kmh 2% gradient fast walks. Did 10% gradient up hill 4kmh walk for 10minutes today with a 2minute slow 8kmh jog.
Lifting betters on the weights with more reps.
Generally 20kg arms 25 reps 2 sets
50kg leg presses 20reps 2 sets
25kg ab crunch 20 reps 2 sets 10 reps 1 set
I was barely lifting 15kg 10 reps when I started 2weeks ago, lots more work ahead though as I want more reps or more weight. Time will progress Still haven't fully suited my diet out, just eating healthy and drinking only soya milk/water/one glass of orange juice a day really.
Usually have a cheeky coke once a week :P
Last edited by Anon420; 29-06-2012 at 15:36.
Machines are not safer. They were created so that gym staff wouldn't have to train members how to lift (=money saving). They could just throw them in front of a machine. Barbell/free weight lifting requires more knowledge.
(Original post by Anon420)
Thanks for the advice, I think i'll try a heavier lift but for shorter reps. I'm not really sure what my main goal with muscles size is, I don't want to bulk or free lift. I just want to use the safe machines
I joined the gym mainly to lose weight, then tone up and keep fit. I work in IT and Study in Science so I don't foresee any future manual labour jobs so not going to work around that. I am going to focus heavily on cardio but I also want to do weights to help me get a bit stronger and fitter as at the moment I'm quite weak. In terms of the personal trainer, I've no idea... I met him through my gym induction session he did with DW Fitness Gyms
Machines restrict your range of motion, they are rigid, they dont engage secondary muscles and stablising muscles. You need this if you're gonna use your strength in real life. Assistance in this case is a bad thing. For example compare the shoulder press in the Smith machine compared to a free bar. The weight in the Smith machine ends up above your head and about an inch in front of you. That's unnatural. With a free weight, the same weight ends up in line with the back of your head/spine where it should be. So doing the first one can't be great for your shoulders in the long term (like benching on the Smith machine, terrible for your shoulders as it's not a vertical lift).
Even the lat pulldown; it seems perfectly fine but it's not engaging your stablising muscles so it's actually rather poor compared to a chin-up-- you may as well perform them using a chair, that's a lot more effective.
The fewer machines you use, the better. They're not all useless by any means but be weary.
Last edited by silent ninja; 29-06-2012 at 18:16.
I just joined a gym for the first time and they had a lot of leaflets at the entrance. One was called "getting started" and it give you a nice beginner workout that gets the heart pumping and the muscles aching. This is what i do. Keep in mind i'm a complete beginner and not looking for pure strength training just yet, mostly cardio and leg work with a little strength added.
The following is pretty much a full body workout, some people prefer a more intense strength workout though.
1. Treadmill ~ 10 min warm up (walk or jog)
2. Converging chest press machine ~ 2 sets / 12 reps*
3. Diverging Seated Row ~ 2 sets / 12 reps*
4. Exercise Bike ~ 10 mins on a level you struggle with a little.
5. Rope Climber ~ Pick a level, do it until you physically can't any more.
6. Lat Pull ~ 2 sets / 12 reps*
7. Cross Trainer ~ 10 mins on rolling hills and a comfortable level
8. Converging shoulder press machine ~ 2 sets / 12 reps*
8. Leg Press ~ 2 sets / 12 reps*
* = What ever weight you are comfortable with.
Click equipment name for a pic of the machine.
also, if you are doing 25 reps then i think the weight is a bit too low for you, bump the weight up slightly until it you can just barely do 10 - 15, i stick at 12. It is also recommended that you don't over-train. Go every 2 or 3 days, make sure you take a day off for recovery.
Last edited by Anazoth; 29-06-2012 at 18:36.
This, for the most part, machines are a waste of time. Get your main lifts done (bench press, squat, deadlift, overhead press), this way everything else will improve.
(Original post by silent ninja)
Machines are not safer.
They were created so that gym staff wouldn't have to train members how to lift (=money saving). They could just throw them in front of a machine. Barbell/free weight lifting requires more knowledge.
Edit: Also what do you mean by "arms"? Biceps? Triceps? Forearms?
Last edited by CallumTM; 29-06-2012 at 19:17.