Does anyone know a good workout schedule for someone new at the gym? i wanna bulk up but i have no muscle so it will take a while. I just got home from my 2nd day at the gym. I go Monday, Wednesday, Friday for 30 minutes.
First 5 minutes i spend on the bike to get the blood flowing, and my last 10 minutes i go on the bike again. I plan to perhaps 1 day go every day for 1 hour. Maybe 2 if i like it....
I hear the best time is mid-day (2:00 - 4:00) due to how the body is moving and the blood flows. However it's amost nearly impossible to do because of work.
I go in the evening because I'd never go before work. Luckily my gym is open late and I never worry about it closing. I go to sleep VERY easily afterward.
To be honest - do whatever fits your lifestyle better. The only way you will continue going to the gym is if you make it enjoyable. Go at your own pace and gradually build that muscle.
I go at night because i don't like working out with alot of people around, i get uncomfortable. Probably because i'm just starting out. I can't go in the day because of work.
I just see way too many out of shape guys do isolation work. I just want to shake them and say look man you're not doing yourself any good.
I try and do everything. Monday it was my arms and a little of my legs...my arms still bug me. Today i did only my legs. I wanna be all muscle, not just someone with big shoulders. Friday it will be my arms again.
You should get some protein powder, and probably a post workout shake mix of some sort. Also, if you're only there for 30 minutes, you should try to warm up before you get there so you can devote the full time to whatever you do that you can't do at home.
You should get some protein powder, and probably a post workout shake mix of some sort. Also, if you're only there for 30 minutes, you should try to warm up before you get there so you can devote the full time to whatever you do that you can't do at home.
I speed walk home 4-5 times a week since June. Takes me an hour so i wont need much warmup i don't think.
If you want to build bulk do heavy weights. An amount where you can handle 4-6 reps for 3-4 sets. Whether it's curling, Benching, Military press Etc. After which go to lighter weights to help with definition. Something you can do 10-12 reps of 3-4 sets. If you are gonna do cardio, do most of it at the end of a workout along with abs. Prior to any routine do a warm up and stretch.
I just started getting back into lifting/working out about a week ago myself. I use to work out when I played much more hockey.
Just a quick question.. are you working out AND playing hockey? I typically have lifted/exercised to get into hockey shape. Even now, I'm tired of the way I look but I also want to get back out and start playing a lot more hockey. So therefore I'm kind of lifting for hockey (although I don't play serious hockey anymore).
If you are lifting for hockey, I'd recommend not powerlifting too much. Just try to keep it to the basics and do more reps with 3 or 4 sets. This will give you a decent amount of strength without always feeling sore. Also, it's not always the best to get too bulky.
If you are indeed playing hockey, some exercises I'd recommend:
Basic dumbell/barbell curls
Shoulder press (although I hate shoulder presses and never do them)
Bench press
Squat
Hack Squat
Leg extension
Leg press
I like to do calves on the leg press as well
Cardio wise:
Treadmill
Bike
Elipitical
I think all cardio exercises are good for you. I find the bike really works out my legs more so then the other two while the other two more evenly distribute the pain. If you do these excersies for hockey purposes, again, don't feel like you have to put 3 45 pound each side. Just lift something that you feel comfortable doing and you start to really feel like its tough at around the 7th or so rep out of 10.
For non hockey purposes, I'm not expert/Andy Sutton. Even for hockey purposes, I'm not weight lifting expert. In fact, I think my technique sucks.
Am i not supposed to go hard on day 1? a guy at my work who is helping me told me i have to pump untill i can't pump anymore, but keep pumping untill my arms go numb then take a break and go back at it again, and another guy is telling me i'm not supposed to go that hard and that is why my arms are hurting a much as they are and now i need to recover before i go back to the gym...
If you don't have a lot of experience, buy a book. I've been lifting for years but I picked up "the new rules of lifting" last year and stuck with it for quite a while. In the end I partially reverted back to my usual routine, but it did influence me.
If you're not experienced, a book like that will show you a structured plan, which other than sticking with it, is the most important thing.
Am i not supposed to go hard on day 1? a guy at my work who is helping me told me i have to pump untill i can't pump anymore, but keep pumping untill my arms go numb then take a break and go back at it again, and another guy is telling me i'm not supposed to go that hard and that is why my arms are hurting a much as they are and now i need to recover before i go back to the gym...
If you're just begining and you go balls out, you'll injure yourself. Need to lift moderate weight regularly for a few weeks first as a break-in.
I'm not skinny but i'm not those fat people you see around town either.
But if you eat 3000+ calories a day without doing some serious conditioning training you will become one. Basically, there is no blue print for it, age, eating habits, natural build etc. all play a major role. Don't start with too much weight, you don't need to impress anybody and lifting more weight than your body is built for is just plain unhealty. It's alo very important that you balance your workout. Train your whole body, now just your arms, chest, also the back. Same goes for the legs. One sided training will ruin more than it does any good. But aren't there some fintess instructors around in the gym? also, I think 30 minutes is pretty short.
Just some advise. If you can swing it get a personal trainer. Even 6 sessions will benefit you alot! You will learn proper lifting techniques, how to eat and how to develop a schedule. Also you are going to want to "workout" for more than 30 minutes at a time.
Just do like 10 sets of curls while you're standing in the squat rack. You're guaranteed to get ripped doing this. Don't bother with any other exercises.
