[Closed] What's the first thing I should do in a gym?

I always kick off with 5 mins on the rower. Gets the heart pumping and also works arms/legs so I'm not hitting the weights from cold.

Do not, I repeat, do not just fixate on the lycra clad milfage that abounds.

Oh, go on then. Why not.

Buy yer roids.

Deadlifts.

I'd say it's person specific. In my case I spend 15-20 mins warming up, stretching and lifting light weights to achieve the required flexibility for the actual training. I mainly focus on my back / hips which take a while to obtain full flexibility from cold. I've just evolved a routine which works for me and means I can hit bigger lifts without risking pulling something.

Start off with a beginners weight training program. It will be something like 3 times a week, full body workout using combination of free weights and machines. After a couple of weeks make notes of the weights and reps you do, then change them.

Two or three months down the line you can begin to do splits I.e one or two body parts per session, 4-5 times a week.

Diet and rest are just as important. Expect big gains in the first few months, then it gets harder but more fun.

Sniff the saddle on the exercise bikes

Look for the biggest dude in there, then punch him in the throat.

It's the only way they'll respect you.

Jamie, you missed out, 'give him a gentle cupping' before punching him.

Kiss your guns. You'll go from this:

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to this:

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in no time.

Other than that, well, I'm getting a lot out of Crossfit at the moment, so if there's a 'box' near you, maybe give that a try?

Do not, I repeat, do not just fixate on the lycra clad milfage that abounds.

Oh, go on then. Why not.

You say that like you really go to a gym.

Look up stronglifts 5x5 45m to an hour 3 times a week, great place to start.

Sadly, DD, I cancelled the gym use and membership when we moved out of town permanently.

Plenty of village milfage, though.

Speak to the personal trainers, ask lots of questions on the induction.

Remember to burn extra calories by walking round rattling your protein shake(*) at every opportunity.

*ETA (for Flashy) - not a euphemism.

5 or 10 minutes at a decent rate on the rower, work up a light sweat. I'd then maybe go on the eliptical cross trainer thingy for another 10, and then 10 on the treadmill at a comfortable but "decent workout" pace. That'll get your cardio/vascular side pumping nicely, and you'll be nicely warmed up for some sweaty weight work.
Nice n east to start though, find your limit and up it every week. It gets easier.

Thepurist, I was about to ask if your milkshake brings all the boys to the yard.

Some good advice buried in here.

This gym is at work though, so a) no MILFs and b) no personal trainers. On the plus side, I have to it myself. Only 20 people work in my building and they're either roadies that go out or fatties that head for the chip shop.

I like the sound of the beginners weight training program but where do I find one? Any examples I can rip off?

I have access to this place for 1 hour every day Monday to Friday so I know I have a good opportunity to build some kind of super-soldier program for myself. I just don't know where to start.

I always kick off with a thorough towel whipping of others in the changing room.

Wait till the resident big lad is doing a 500lb bench press. Teabag him.

check out youtube 1 hour work out

I was about to ask if your milkshake brings all the boys to the yard

Damn right, it's better than yours...

Ignore how American it is and this is pretty good

http://www.bodybuilding.com/fun/beginner_weight_training.htm

All preparation for before you move to a more free weights based routine...

One other tip, when you start an routine, make the times you go a habit. For example if you wanna go Monday Wednesday Friday lunchtime, do that. Don't think "I'll go some time Monday depending in work, social invites etc" as that is when you miss sessions. make Monday lunchtime (or whatever) gym time 🙂

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is that a vacuum packed dog shit?

Everyone at my gym is on growth hormones.

From a personal point of view i'd carry a bag of antibacterial wipes and clean the holds on every machine i was about to use, and fart very loudly on every exertion as that seemed to be the done thing to do when i spent a week at my local gym, then again i have only been to a gym for that one week before i feared for my immune system so my advice is probably null and void - your gym is prob a bit better than my council run effort wi 5 machines (i stay in the middle of nowhere) and the nearest [i]proper[/i] gym wi fit milfs in lululemon leggings is 30 miles away.

😆

check out the canned drink dispenser and theres normally one with chocolate bars and or crisps.. not cheap but guarenteed to bulk up quicker than exercise..

First thing to do is warm up, one way go for a short run first, next thing to do is work out what you're after, then get a set of routines and rotate them, three sets each with a rest interval in between, start off with a few reps and build up each week increasing the number.

Lifting heavy weights build bulk, lots of repetitions builds stamina.

20mins of cross trainer intervals
3 circuits. 8-10 exercises, various, dumbell, kettlbell, bodyweight
shower change, back at desk just inside an hour.

but i look nothing like picture 2, so probably dont follow my advice.

First thing to do in a gym... Scratch yer nuts!

Already said it but seriously look up stronglifts 5x5 for good beginner routine.

Lifting heavy weights build bulk, lots of repetitions builds stamina.

Whether your goal is gaining muscle, losing fat, improving posture, strengthening knees/back/joints, increasing flexibility, etc, lifting heavy free weights is the best, most efficient use of your time in the gym. In fact except for warmup/cooldown (very important) I personally wouldn't bother doing much else.

I would recommend downloading a copy of the book Starting Strength and taking it from there. It's like Stronglifts but written by someone who actually knows what he's talking about 🙂

As to the first thing you should do in the gym: I get it clear in my head what I'm going to do that session, then do exactly that, no more or less, giving the work sets 100%.

I joined a local gym, and was there for the first time on Friday. The trainer asked me what I wanted to work on, so I asked which machine I should use to impress the gorgeous blonde on the treadmill.

His reply ? " Try a cash machine you fat bastard."

[url= http://www.liveleak.com/view?i=c71_1394644479 ]You don't really need to go to the gym these days![/url]

If that is true ^ and he genuinely did that to himself then i'd be happy to stand next to his hospital bed and pour scorn, or rather warm piss released from my bladder on his withered stumps.

We should encourage this type of behaviour as it'd reduce the number of **** wits in existence.

Before you start - Take a selfie and tell everyone you are at the gym, otherwise your workout will be pointless!

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First thing to do in the gym? Probably get changed. Jeans and a winter jacket are OK for noobs, but after a while the chafing can really put a dampener on your program

First thing to do? Get some proper advice from a real live human being who can show you how to use the equipment and how to do the exercises properly. If you are that unaware of the kit and what you might need to do, then find someone - pay a pro if you have to - to give you the proper pointers. If not, you'll likely injure yourself.
Does your work have access to instructors at all? If not, can you find a local fitness centre that does introduction sessions? Perhaps pay a personal trainer type to come in to work and do a couple of sessions and set you off in the right direction.

Second the Rippetoe Starting Strength book.

Warm up

Spot the MILF with the best behind on a thread mill or cross trainer and select the gym machine behind her.

I bet you'll stay on that machine for a while longer than you would if a fatty was on the treadmill therefore rather than being a bit creepy, it's actually good for you, probably.

Sounds like you might need to move to a busier gym for this to work effectively but a lot of people favour sitting on a machine and checking their texts, update Facebook, ask questions on STW - do this until other people run out of options and then start your first set. Don't forget that extended smartphone use between sets aids recovery as does a good old chat

The time crunched cyclist book has some basic exercises shown with bands and dumbbells but the same routine would be easier with machines for a lot of the exercises

Warm up if you like I generally don't unless I've run before hand, when it comes to the weights compound lifts are the best bet for a beginner such as;

Bench Press
Shoulder Press
Bent Over Row
Deadlift
Squats

These lifts will attack all muscles of the body equally giving you all over strength and muscle development, by all means do isolation exercises (such as bicep curl) but you really will get better results from compound lifts, it also makes for a shorter more intense workout so you are less likely to get bored.

If you want to build muscle mass eat more (bulking), if you want to be scientific about it and can be bothered you can clean bulk by working out all your daily protein and carb intake or you can dirty bulk by just eating more and making sure you get plenty of protein (about 1g per lb of body weight), be warned dirty bulking is likely to increase body fat slightly as well although that should come off eventually.

go and buy starting strength by rippetoe, it is good.

zilogs post is good. so is kingtuts.

at the gym
- do freeweight squats, deadlifts, presses, rows & pullups
- avoid weights machines (less effective than freeweights), cardio machines (boring), anything containing the words "core" (faddy bullshit)

at home
- eat a lot of food, meat & 2 veg type stuff
- rest

on the internet
- ignore everything anyone tells you, there is a far too much conflicting crap written about strength for you to know what is useful and what is useless

oh, and

So what's your favourite bit of kit and why?

squat rack, barbell & weights

because everything else is either less effective in varying degrees, or a pointless distraction

BTW, I concede cardio machines (rowers/treadmills are best IMO) have their place but I'd rather be outside riding a bike.

I gotta disagree about squats and deadlifts. As a beginner, training alone with no guidance, I would start on a mix of machines and some free weights. Build a little strength first, then after a few months switch to deadlifts, bench and so on.

I would start on a mix of machines and some free weights. Build a little strength first, then after a few months switch to deadlifts, bench and so on.

incidentally, bruce lee (I read) did a lot of olympic lifts, and compound freeweight lifts (squats/deads/presses/rows)

plus an absolute crap load of lightning fast ass kicking, obviously.

Ask on a dating website. All the women on there go to the gym.

That's why I would use a mix .

As a beginner, training alone with no guidance, I would start on a mix of machines and some free weights

Couldn't disagree more.

The compound free weights exercises mentioned above are all natural movement patterns.

As zilog says, if strength is a 'problem', start light with the bar. If the bar is too awkward, do them without a bar.

The compound free weights exercises mentioned above are all natural movement patterns.

Although if you don't know what you're doing you can easily trash your lower back with squats and deadlifts. Eg you won't know what range of motion over which you keep a constant lower back curvature whilst squatting without someone watching from the side and telling you. When I started I had quite poor flexibility and could only squat to 90 degrees before my lower back switched from concave to convex. A year or so later I can keep it concave all the way till I bottom out on my calves, mainly through a lot of stretching.

Another one most people do incorrectly is Bench Press, pressing with the shoulders floating and the bar high up the chest. To reduce the risk of shoulder injuries you need to learn to use your lats to pull your shoulders down and into your chest and press off the whole body (also locking abs to create a solid platform from the hips to the neck).

As a beginner, training alone with no guidance, I would start on a mix of machines and some free weights
Couldn't disagree more.

The compound free weights exercises mentioned above are all natural movement patterns.

As zilog says, if strength is a 'problem', start light with the bar. If the bar is too awkward, do them without a bar.

Well either way, whatever route you decide some training in the gym, squats and deadlifts, on machines or free weights or whatever you choose is better than nothing!

Have fun and you'll figure it out!

As Dan John says, if you only have time for one exercise, make it Squats.

But get someone to show you how....

Although if you don't know what you're doing you can easily trash your lower back with squats and deadlifts.

Getting someone to show you is a great idea IF you know anyone who knows about good lifting form. For me, I didn't, nor did I have any idea where I'd find such a person. Certainly not any of the "instructors" I've seen whenever I've been in a commercial gym (fortunately those days are long behind me now!)

http://scoobysworkshop.com

OP: [i]I personally just want to increase upper body strength[/i]

reply: [i] if you only have time for one exercise, make it Squats.[/i]

You can tell this is the right place for advice. 😆

There is a bit of a lack of empathy going on here. So many people saying 'get on the free weights' to a man who evidently doesn't know what he is doing. Can't you remember when you were new at this, or have you forgotten, or are you of the MTFU brigade?

Get someone to show you what the equipment does and how to use it. If your work doesn't have some sort of initial briefing for the gym equipment then that's a bit gash.

TooTall - It's just the usual "I'm an expert, me" stuff that goes on here.
(In amongst the good advice, I might add 😉 )

Get someone to show you what the equipment does and how to use it. If your work doesn't have some sort of initial briefing for the gym equipment then that's a bit gash.

In fact I'm surprised there isn't some H&S thing that means you can't use the gym until someone has shown you round!

In fact I'm surprised there isn't some H&S thing that means you can't use the gym until someone has shown you round!

There is in most gyms.

If it is to improve your cycling, then I would use the spin bikes to do some high intensity intervals, much easier to take your heart rate up to 85-90% on a spin bike and to keep a structured routine than on a real bike, may be Suffervest videos or similar to keep the interest.

If you want to do some weight training and are in it to improve cycling (not just to get disco shirt muscles) then this is a good book:

http://www.amazon.co.uk/Weight-Training-Cyclists-Program-Endurance/dp/1934030295/ref=sr_1_1?ie=UTF8&qid=1394719492&sr=8-1&keywords=weight+training+for+cyclists

The rowing machine is a great tool, but make sure you use it correctly, especially for good for MTB'ing, building a strong core and some strength in your shoulders and arms.

Some good stretches here:
http://www.bikeradar.com/gear/article/eight-stretching-exercises-for-cyclists-26074/

When i was training for a big 250 mile ride last year and due to time constraints of wife working shifts and childcare, i used gym each lunchtime like this:
Monday - intervals on spin bike, interval to replicate climbing, so high resistance.
Tuesday - rowing machine for 40 minutes, level 8, 30 strokes per minute.
Wednesday, 10 min warm up on elliptical trainer + weights.
Thursday - intervals on spin bike, lower resistance - high cadence.
Friday - 10 min warm up on trainer plus weights

Saturday - REST
Sunday - Long ride on an actual real bike. I'd then substitute the rowing day for riding real bike if i got chance during the week which was rare.

might give you a few ideas.

So many people saying 'get on the free weights' to a man who evidently doesn't know what he is doing

If he bought and read starting strength, he'd know enough to walk in the gym and get started.

Can't you remember when you were new at this, or have you forgotten, or are you of the MTFU brigade?

No, I haven't forgotten. My advice is still to get right on the freeweights. The OP is going to do some training in the gym and wants to know what is best - the answer from me is freeweights. It's disingenuous to try and label this advice as insensitive, or to deliver an underhand insult ("the MTFU brigade" - really?) simply because you disagree with it.

I'm with Mrmonkfinger, just because you are doing free weights doesn't mean you are going to get in trouble. If you read up on it, if you don't do the classic thing of trying to lift far too much (and doing it for 2 reps) and you're sensible about it, then why not. Start squats just using the bar etc.

If you are a fool and try to lift your own bodyweight straight away, and knacker your back or pin yourself to the bench that's another matter, it is all about being sensible and knowing your limits to start with.

[i]If it is to improve your cycling[/i]

[i]OP: I personally just want to increase upper body strength[/i]

one more for a hat trick DezB 🙂

I know you just want to increase upper body, but these videos seem quite good and there is some upper body stuff that might help with building that and improve your cycling: http://www.pinkbike.com/u/mtbstrengthcoach/channel/all/

[i]I know you just want to increase upper body[/i]

Dammit!

Get yourself a personal trainer to kick you into shape.

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You can increase upper body strength, which can be useful in mountain biking? Or you can increase muscle size and look a dickhead with a huge inflated torso and arms, but legs like a gnat like half of the kids in the gym?

Always with the pedants in this place!

Strength and muscle size aren't always the same thing, many power lifters are half the size of body builders. Look at someon like Gee Atherton, does a huge amount of gym work and weight training, is no doubt physically strong, but doesn't look like an overinflated baffoon??

The OP is going to do some training in the gym and wants to know what is best - the answer from me is freeweights. It's disingenuous to try and label this advice as insensitive, or to deliver an underhand insult ("the MTFU brigade" - really?) simply because you disagree with it.

freeweights, yes. Unsupervised freeweights with no prior knowledge? No way is that a good idea. Short cut to bad form and doing something dangerous with something that can hurt. I see far more people doing freeweights with bad form than I see with good form.

Cycling specific weight training:

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Upper body stength? Get a singlespeed and say goodbye to your days of seated climbing.

Actualy, I'm in the same position as you (3 broken arms in 2 years, tried to do an FTP test the other week and actualy failed to manage to ride for 20min!), if you're as unfit as me then getting a SS and commuting is about as close to a DH specific workout as you'll get. Save the gym for 'marginal gains' once you're as cycling fit as you can be.

Thanks everyone, loads of good advice buried in between the hilarious quips and jpegs. This might be my longest thread ever! Painfully obvious how many people read just the thread title and go from there.

I'm going to pick up some of the suggested reading material and get started.

This is what I do.

Workout A
Deadlift
Bench Press
Rows

Workout B
Squats
Pullups
Shoulder Press

5 x 5 for each after several warm up sets with less weight.

Throw in some abdominal exercises as well, leg raises, sit ups etc (I do them between the 2 upper body exercises in each workout)

3 non consecutive days a week, just alternate the workouts.

Think long(ish) term and start off with weight you can fairly easily lift so that you can concentrate on technique/form, then start upping the weight 5% at a time when you can complete the 5 x 5.

The ratios of weight lifted should be approx 5:4:3:2 for deadlift:squat:bench/row:shoulder press.