I joined a "fitness"Gym!

[jessesmit]

Hello ^^ I Joined a Gym!1
It is not large but it has all machines you'd want. The first time on the treadmill was really odd I got seasick the first 2 minutes. I can set up a speed and stuff. Could you make me a workout for like 1 to 1.5 hour? There's Hometrainers/Treadmills/weights ofcourse/leg curls/ weighted crunches/shoulder/bicepts/triceps -chest machine/a rowing machine. On most machines I set the weight to 20 kg's. I know thats not much but I'm a fitness "n00b".

[Dio124]

Cong**** on the gym!

I would start by running for 15-30 mins on the treadmill at a speed you can handle and maintain, then move onto weights. Generally I do cardio and weights in the same workout, but some people prefer to split the two and concentrate on one area at a time. With the weights do 2 sets of 6-12 reps at a medium weight with a short break between sets. For the first few weeks just build some strength and learn how to use the weight machines then move onto more complicated regimes aimed at fitness, strength or toning. At the end of each workout I would do another easier cadio exercise, something like cycling for 10-15mins to cool down. Also, try go to the gym for 60-90 mins at least 3 times a week if you want to see improvements in your fitness, toning and strength.

[jessesmit]

Okay. 3 TIMES?!?! I got school too I always go mondays.. and Trying to go wednesdays and in the weekend. I'm like, sick this week so I havent gone yet. After the first day.. my arms were dead. They were so pumped up:| It was like hard as freaking stone. 2 Days afterwards I had the worst muscle hurt you can ever have.. I was in class , needed to stretch my arms every 2 minutes or they would like snap...

[JayCoe]

Commercial gyms are useless, everything benefit they have you can recreate for next to free if not free, I still maintain the only people they benefit are those who want to gain a great deal of muscle mass through the weights machines. Other than that, run on the road, do bodyweight exercises, buy some free weights/barbell/ 2 x dumbells and boom, you can achieve the same results. But everyone is different, good luck with it. Stick at it.

[jessesmit]

That's probably true, yes it is. But I just like it better....

[JayCoe]

Do you two go to a boxing gym?...

At the end of each workout I would do another easier cadio exercise, something like cycling for 10-15mins to cool down.

Number #1 rule about exercise, never do cardio' after weights, uses the desperately needed glycogen and sorts. You're severely cutting down on your muscle growth and can, in fact, eat away at your muscle.

If you want to cool down, stretch off.

[kryo]

With the weights do 2 sets of 6-12 reps at a medium weight with a short break between sets. For the first few weeks just build some strength and learn how to use the weight machines then move onto more complicated regimes aimed at fitness, strength or toning. At the end of each workout I would do another easier cadio exercise, something like cycling for 10-15mins to cool down. Also, try go to the gym for 60-90 mins at least 3 times a week if you want to see improvements in your fitness, toning and strength.

You are so wrong in about everything you've posted.

If he is joining the gym to supplement his boxing, he should not be doing "2 sets of 6-12 reps at a medium weight", that would be useless. If he wants to gain strength without putting mass on, 3-5 reps is ideal. Also, he should focus on rudimentary exercises if he is not attempting to develop one area of his body more than others, such as squats, dead lifts, power cleans, etc. All of these exercises will work many muscles at the same time while developing olympic, explosive strength.

Also, never finish your workout with a cardio session unless you're fat as **** and desperately need to lose weight. Your body needs the nutrients (glycogen, etc.) to help restore the muscles you've just attempted to rip apart, not focus them on getting a cardio burn.

Lastly, there is absolutely NO reason to be in the gym for a predetermined time. I think it's funny when I go in and leave before some of these idiots because they have no idea whats going on. A smart workout > a long workout. In some cases, a person may need no more than 45 minutes to get a better workout than some douche bag who lives near the smith bench.

[Dio124]

Do you two go to a boxing gym?...

Number #1 rule about exercise, never do cardio' after weights, uses the desperately needed glycogen and sorts. You're severely cutting down on your muscle growth and can, in fact, eat away at your muscle.

If you want to cool down, stretch off.

Yeh I joined a boxing gym about 3 weeks ago. And I never knew that cadio after weights is bad!

You are so wrong in about everything you've posted.

If he is joining the gym to supplement his boxing, he should not be doing "2 sets of 6-12 reps at a medium weight", that would be useless. If he wants to gain strength without putting mass on, 3-5 reps is ideal. Also, he should focus on rudimentary exercises if he is not attempting to develop one area of his body more than others, such as squats, dead lifts, power cleans, etc. All of these exercises will work many muscles at the same time while developing olympic, explosive strength.

Also, never finish your workout with a cardio session unless you're fat as **** and desperately need to lose weight. Your body needs the nutrients (glycogen, etc.) to help restore the muscles you've just attempted to rip apart, not focus them on getting a cardio burn.

Lastly, there is absolutely NO reason to be in the gym for a predetermined time. I think it's funny when I go in and leave before some of these idiots because they have no idea whats going on. A smart workout > a long workout. In some cases, a person may need no more than 45 minutes to get a better workout than some douche bag who lives near the smith bench.

Yeh I probably am wrong from a technical sports science point of view. However jessesmit said he was aged 15 in another post, and didn't mention boxing in this thread so I was just assuming he wants a basic workout regime for the gym... What I posted was just intended to be basic and not focused, like what you said, "gain strength without putting mass on".

Lastly I only said 60-90 mins because thats normally how long it takes me to do my workout at the gym... Just depends on how far I run on the treadmill.

[JayCoe]

Today I did a "out of training easy training", basically, 3 of my gym training nights are Monday, Tuesday and Thursday, so I don't want to go at it too hard by myself on Wednesday simply because you need your body to recover. Here's what I did;

1) 3 mile run
2) 5 rounds skipping
3) 5 rounds on the bag
4) 10 minutes technique - essentially putting whats in my head into action, essentially coaching myself.
5) Body weight, i.e crunches, reverse crunches, squats etc. etc.

That cost me nothing after the initial punch bag and skipping rope which I bought a long time ago when I started training. When it comes to other non-training days I just build that up abit more, a 5 mile run, 8 rounds skipping, 8 rounds bag, 10 minutes technique and then bodyweight...Again, costs me nothing. Then I go to boxing and do their training.

Honestly, save your money!

[kryo]

Yeh I joined a boxing gym about 3 weeks ago. And I never knew that cadio after weights is bad!



Yeh I probably am wrong from a technical sports science point of view. However jessesmit said he was aged 15 in another post, and didn't mention boxing in this thread so I was just assuming he wants a basic workout regime for the gym... What I posted was just intended to be basic and not focused, like what you said, "gain strength without putting mass on".

Lastly I only said 60-90 mins because thats normally how long it takes me to do my workout at the gym... Just depends on how far I run on the treadmill.

Although he did not specifically mention that he wanted a workout to supplement his boxing, this is a boxing forum and one may accurately assume he boxes. If not, wouldn't he be on bodybuilding.com ? Just doesn't make any sense to me.

Just to clear things up about weights, if you want mass, you normally tend to hit reps of 8-12. Obviously this isn't suitable for every exercise, especially if you've hit a plateau and don't seem to be growing anymore. For more strength gains without putting on the bulk, it is essential to hit reps of 3-5 with high weight. I don't give a **** if anyone disagrees with me, it's been proven time and time again by regular people like you and me and also professional sports trainers.

Oh, and high reps low weight builds muscle endurance; the same idea as hitting a heavy bag. It is NOT the same thing and by NO means should it EVER be substituted for actual heavy bag work, but it can compliment it nicely.

I boxed for over four years before responsibility caught up with me and now I have directed my attention towards lifting weights. I've taken classes through college on the matter and have soaked up information from both collegiate and professional athletes alike. I could give a **** about a random on the internet trying to tell me weights are bad for boxers.

Edit: This post seems very angry.. but it wasn't meant to. Hahaha.. I meant no hard feelings Dio.