CTID101 said:
Cheers for that FI.
Well I went to the gym on Monday and did chest press, leg press, rower and some deltoid raises.
The gym at uni has two areas, one where all the deadlifting and squat equipment is and I went down there and was met by some seriously big fellas and some scary looking weights and bars! So I went to the normal one and did the machines.
However, I know I shouldnt be put off by the other lads and just got on with it but I want to build myself up a bit first.
Is that possible with the machines and free weights or are squats/deadifts that key!?
The machines I have avaliable are; leg press, chest press, deltoid raise, free weights, cable machine (cross over etc), treadmill, bike, spinning bike, ab thingy, rowing machine.
Anyone able to help build a workout with those before I pluck up the courage and go into the downstairs bit and do deadlifts etc.
Everybody has to start somewhere mate, if anyone gives you shit, politely (or not) remind them of that :-), and no exercise is a MUST either, just some are more productive/beneficial than others, plus you get the 'badge of honour' crowd who can't wait to tell you they squat,bench deadlift X amount, ego-maniacs ;-)
Much depends on what your goals are really and the time you have to spend in the gym though routine-wise, if we go by 3 (alternate) days, I always found 5x5's or 4x8's , Push, Legs, Pull as good a starting routine as any for people, just remember to ease yourself into it though, on a lower rep scheme the temptation is always there to push things a little too early and a little too much ,it would simply be :-
Monday
Bench press of some form with a slight incline
Standing military barbell press
Dips (weighted when you get strong enough)
Weds
Squat
Leg press
Leg curl (do a minimum of 8 reps on this one though)
Friday
Deadlift (use the free weights you have and nail form, but keep reps in the lower region ie 6 and below )
Chins/pull-ups or lat pulldowns (stick at it if you do chins/pull-ups :-) and the same a dips when you can do 5x5)
Dumbbell curls
And finish off with some cardio-vascular exercise for 20-30 minutes.
Don't wish to sound condescending here mate but remember, rest, whole food and consistency are key here and focus over time on upping the weight on this type of routine, when you can hit 5x5 (or the odd exercise you do more reps) then up it by 5 kilos each time.
Truth is, there are loads of routines out there, if you find one you like, then stick with it for 3 months and see how you progress.
