Gym Workout Regimes
Discuss health issues related to fitness, exercise, sport etc. and other relevant topics.
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Gym Workout RegimesHi,
Basically my friend has convinced me to start going to the school gym for rugby's sake. I've just found a gym programme, and it all looks good, but I do have an issue.
Basically it's for Mondays, Wednesdays, and Fridays, with different routines for each day. Even though I'm by no means skinny, it's a completely new experience for me and I'm really not used to it. I know most of the exercises but I'm not sure I want to have to commit three days a week at the moment, not only because I still need to sort out how committed I want to be to it generally but also because at this stage there's no point in shocking my body.
I don't know what to do because if I only do Fridays for instance, then I won't be getting the full mix of different activities and I will end up behind the few other people in my year who are doing gym.
What to do? I do want to get stronger, not only for rugby but also to an extent because it's nice to be perhaps a little vain about your appearance ;P But I need to ease myself into it while still doing enough.
Help!
Dan -
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Re: Gym Workout RegimesHow about this?(Original post by 1992dean)
Bacially if you can only go to a gym once a week you cant do a 3 day routine. You need a one day full body routine
It will take alot to shock your body as the body can handle alot
Bench Presses: 4sets, 5reps
Narrow-grip Pull ups: 4sets, Max time
Bent over row: 4sets, 10reps
Bicep Curls: 3sets, 10reps
That also includes short rests inbetween each thing.
But I should also get some leg related stuff as well.
Can you add to this what you think will make it a full-body workout? -
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Re: Gym Workout RegimesLol at OP thinking 3 times a week in the gym is "shocking the body"
Not fantastic. Want to be stronger for rugby? Squats and Deadlifts.(Original post by Dinnes)
How about this?
Bench Presses: 4sets, 5reps
Narrow-grip Pull ups: 4sets, Max time
Bent over row: 4sets, 10reps
Bicep Curls: 3sets, 10reps
That also includes short rests inbetween each thing.
But I should also get some leg related stuff as well.
Can you add to this what you think will make it a full-body workout?Last edited by HFerguson; 24-07-2012 at 18:01. -
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Re: Gym Workout RegimesDude, even for someone who doesn't train at al, 3 times a week can't physically be overdoing it. Man up, go 3 times a week; DOMS the next 5 days? Suck it up and lift again, its the best cure for doms. You'll adapt within 4 weeks to going 3 times a week.(Original post by Dinnes)
Not for all you strong people ;P but I'm not used to the gym so I don't want to overdo it at the start. Will once a week make much difference? -
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Re: Gym Workout RegimesYou're not going to overdo **** at the beginning with three days a week as a super skinny ecto, let alone someone with at least some level of conditioning from rugby. If you want the most carryover to rugby, get on Starting Strength.(Original post by Dinnes)
Not for all you strong people ;P but I'm not used to the gym so I don't want to overdo it at the start. Will once a week make much difference?
If you just want to get a feel, then do the following
3x5 squats
3x5 OHP
3x5 rows
3x5 flat bench
1x5 deadlift
You will NOT be able to sustain this for very long at all! Bear in mind on an actual program you will be doing half of that per session, but if you're only in once a week then you should try and get a feel for everything. Start light and learn form. -
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Re: Gym Workout RegimesI think this is an excellent opportunity to say -
Just do starting strength.
"Shocking your body" isn't a particularly bad thing, you'll adapt incredibly quickly, because the human body is actually pretty resilient, dontchaknow. -
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Re: Gym Workout RegimesRight. Fair enough - now it's down to how much gym stuff I want to do. If I'm going to do it three times a week I'll use the schedule thing I already have.(Original post by tooosh)
You're not going to overdo **** at the beginning with three days a week as a super skinny ecto, let alone someone with at least some level of conditioning from rugby. If you want the most carryover to rugby, get on Starting Strength.
If you just want to get a feel, then do the following
3x5 squats
3x5 OHP
3x5 rows
3x5 flat bench
1x5 deadlift
You will NOT be able to sustain this for very long at all! Bear in mind on an actual program you will be doing half of that per session, but if you're only in once a week then you should try and get a feel for everything. Start light and learn form.
I am tempted to do a three-times-a-week routine. Considering in term time I'll be doing rugby probably 3 times a week will I still need to keep that up? -
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Re: Gym Workout RegimesIt is not much of a commitment though.(Original post by Dinnes)
Hi,
Basically my friend has convinced me to start going to the school gym for rugby's sake. I've just found a gym programme, and it all looks good, but I do have an issue.
Basically it's for Mondays, Wednesdays, and Fridays, with different routines for each day. Even though I'm by no means skinny, it's a completely new experience for me and I'm really not used to it. I know most of the exercises but I'm not sure I want to have to commit three days a week at the moment, not only because I still need to sort out how committed I want to be to it generally but also because at this stage there's no point in shocking my body.
I don't know what to do because if I only do Fridays for instance, then I won't be getting the full mix of different activities and I will end up behind the few other people in my year who are doing gym.
What to do? I do want to get stronger, not only for rugby but also to an extent because it's nice to be perhaps a little vain about your appearance ;P But I need to ease myself into it while still doing enough.
Help!
Dan
All you need is to put in an hour or just over per session to achieve the required goals and when you consider what you would probably use that hour for, it all of a sudden seems like very little effort
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Re: Gym Workout RegimesYou can do it twice a week if you're not recovering properly. And the plan you came up with is bad for rugby without squats and deadlifts.(Original post by Dinnes)
Right. Fair enough - now it's down to how much gym stuff I want to do. If I'm going to do it three times a week I'll use the schedule thing I already have.
I am tempted to do a three-times-a-week routine. Considering in term time I'll be doing rugby probably 3 times a week will I still need to keep that up? -
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Re: Gym Workout RegimesHmm okay. Yeah ignore the one I put on here, that's rubbish. There's a really good one I have for a 3 times a week schedule, specifically made for senior rugby people, so I may try and do that.(Original post by tooosh)
You can do it twice a week if you're not recovering properly. And the plan you came up with is bad for rugby without squats and deadlifts. -
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Re: Gym Workout RegimesIgnore the advice by these guys above. For someone completely new to lifting, to go straight into 3 times a week is a stress and shock to your body and central nervous system. There is also no point in training if your still aching for the previous session for the muscle group your about to train, it would be detrimental to the point in doing it in the first place. This is where you'd be overtraining. Aye these guys can do it because their body is use to it. Each person is different and overtraining is dependent on each individuals body, lifestyle, diet. If I'm still aching from a session then I'll give it another day or switch up the exercises. A routine doesn't have to be set in stone.
Further more, if your not up for doing 3 days a week. Then theres no point in advising him to do it. This is the problem with personal trainers...they push their clients beyond what they want to do so people just end up quitting.
I'd also advocate a simple full body routine though in your position. Do it twice a week say Monday and Thursday. Idea of a full body routine is to hit each muscle group once in a session then have 48 - 72 hours rest till the next session. Usually with like 4 compound exercises and 2 isolations. For example
Monday:
Squat 3 x 8
Barbell Bench Press 3 x 8
Db shoulder press 3 x 8
Bent over barbell row 3 x 8
Db curls 2 x 12
Tricep ext 2 x 12
Thursday:
Deadlift 3 x 8
Incline db bench press 3 x 8
Wide grip pull ups 3 x 8
Wide grip upright row 3 x 8
Calf raises 2 x 12
Rear delt raise 2 x 12
Simple. Or do 3 compounds 1 iso. Upto you. 90 secs rest between sets n 120 for isos. Change the exercises regularly. Only takes like 45 mins each workout.
