• Could I get a little help creating some sort of workout program?
    6 replies, posted
I've been going to the gym for around three weeks now, and although I've noticed myself improving physically, I feel as though I'm not particularly effective as I don't really know how to target certain muscles. My short term aim for the gym to bulk up around my chest, shoulders, and arms. I'd really appreciate some assistance in making a workout program. I go every weekday, for around two hours, but could go longer. I don't know the names of the equipment at my gym, so I took pictures. There's also two treadmills, two exercise bikes, a rowing machine, several benches downstairs and a room with a shit ton of dumbbells. [t]http://filesmelt.com/dl/IMG_00696.JPG[/t][t] http://filesmelt.com/dl/IMG_00706.JPG[/t][t]http://filesmelt.com/dl/IMG_00716.JPG[/t] [t]http://filesmelt.com/dl/IMG_00724.JPG[/t][t]http://filesmelt.com/dl/IMG_00737.JPG[/t][t]http://filesmelt.com/dl/IMG_00744.JPG[/t] [t]http://filesmelt.com/dl/IMG_00755.JPG[/t][t] http://filesmelt.com/dl/IMG_00765.JPG[/t][t]http://filesmelt.com/dl/IMG_00775.JPG[/t] [t]http://filesmelt.com/dl/IMG_00785.JPG[/t][t]http://filesmelt.com/dl/IMG_00793.JPG[/t][t] http://filesmelt.com/dl/IMG_008010.JPG[/t] I'm fairly new to this, as you might have guessed, so sorry in advance for any ignorance and/or stupid questions. Thanks.
Have you tried the BBs and DBs yet? Might not be for everyone but I'm personally a HUGE fan of these because they activate and train muscles that you would otherwise not be touching at all with machine exercises because they isolate only a specific muscle and any stabilizing muscles are just left to rot because the machine is stabilizing it for you.
none of the pictures in the OP work a lot of gym newbies start off on starting strength. Everything you need to know is in the sticky edit: nvm the pics work now
[QUOTE=Heigou;39508448]Have you tried the BBs and DBs yet? Might not be for everyone but I'm personally a HUGE fan of these because they activate and train muscles that you would otherwise not be touching at all with machine exercises because they isolate only a specific muscle and any stabilizing muscles are just left to rot because the machine is stabilizing it for you.[/QUOTE] I'm afraid I don't know what that is. Care to explain?
BBs = barbells [img]http://www.nordicbalance.co.uk/blog/wp-content/uploads/2011/02/Barbells.jpg[/img] DBs = dumbells [img]http://realfatloss.co.uk/wp-content/uploads/2011/07/dumbbells.jpg[/img]
s = sets r = reps order of the following = SxR dead lift 5x5 bench press 5x10 bent over row 4x10 pull-up 4x10 military press 4x10 you can split it into 2 days and do military press and rows on a separate day [editline]7th February 2013[/editline] do planks every day also 4 times for 1 - 2 minutes research form extensively for all of the above exercises before you attempt them
The StrongLifts 5x5 program is a great way to get started in your journey at the gym. Most users here will tell you that using free weights, ie dumbbells or barbells(anything that isnt bolted down, really) is preferable to using machines for strength gain. One thing to keep in mind is that your strength on a machine generally surpasses what you would be able to do with a free weight because your power is concentrated in moving the weight in only one direction; with barbells and dumbbells, you divert some of your power to stabilizing your body. Don't start with heavy weights; practice form first with light weights. It seems silly now, but strength gain is a gradual process, not something you jump into. Take it slow.
Sorry, you need to Log In to post a reply to this thread.