Tips for me at the gym (PICS)

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tommyboy95

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About three days ago I joined a local gym and I have been running for 35 mins every other day which always almost equals out to 2.59 miles. After that I walk into the weight room and start messing around with a few chest and ab workouts but basically I am so lost on what machines and how much reps I am supposed to be doing to get toned/cut mostly on my upper body but I guess I need to work lower so I dont look all weird also.

I am trying to achieve abs/pecks/ and definition in my arms as well by April/May so please give me the right workout plans or ideas on what I should be doing when I walk into the gym every other day. I also started drinking Muscle Milk directly after my gym session as I heard it will put protein and help me gain muscle faster this way. Please tell me if this is also a good idea.

I am a fairly small dude and will include a pic of my body now. Thanks a give me a heads up.





I also been doing Ab ripper X for about 2 weeks and dont know now that I signed up to the gym if I should still do it every other day when Im not going to the gym? I also have a treadmill at my house and was wondering if I should be still running a mile or two EVERY DAY even when not at the gym. Please help!
 
Let's say I try this.

In the morning I drink a glass of Muscle Milk for breakfast and that's it just so I get the protein in me. I eat healthy like tuna and chicken for lunch and I go to the gym Every Tuesday, Thursday, Saturday and maybe Sunday. When I go in, run for about 10-15 mins to warm up and then take lets say tuesday and saturdays to do chest and abs and thusday and sundays to do legs. And after the gym, I would drink another protein shake (Muscle Milk) and that's it for the day.

Does that sound like it would work if I did this for a while?
 
Read the 'stickys' on weight training & nutrition to get more of an idea of what you should be doing.

But a few tips:

-To gain muscle you cannot eat like an average person, meaning you should at least consume 1g of protein per 1lb of your own body weight, plus you would require above average calorie intake daily.

-You need to keep your body in an anabolic state, requiring frequent eating. (Generally a minimum of 6 meals a day)

-It's best to work on one or the other (either lose fat, or gain muscle). For the most part, to lose fat you need to be in a caloric deficit, and to gain muscle you need to be in a caloric surplus.

-Also a lifting routine should include working your whole body weekly, doing compound movements such as squatting, deadlifting, pullups, Rowing, benching, OH pressing. ALL with good form.

Just a few things to think about, and research in to ;)
 
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also, weights before cardio, or different days. don't do cardio then try to go lift. you've depleted your energy reserves during cardio, so your weight workout will suffer.

if you have to do them on the same day, weights first, do do your cardio hours before the weights so you can replenish your energy and really hit the intensity necessary for an effective weight training session.
 
BigTomW said:
Also a lifting routine should include working your whole body weekly, doing compound movements such as squatting, deadlifting, pullups, Rowing, benching, OH pressing. ALL with good form.
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Will working each muscle group once a week be enough to see some gain?
At the moment I'm working out 4 days a week.
Mon: Chest, Back
Tues: Legs, Abs (upper)
Thrus: Shoulders, Bicep, Tricep
Fri: Compounds - squats, deadlifts. Then Abs (lower)
No cardio cause I'm trying to gain.
 
What I do is; Tricep/chest together. Bicep/back together. Abs/lower body (legs, lower back), but I do shoulders on my lower body day. With most of your workouts your using your core anyways, so I don't work on my Abs atm, but that might be because I've got a fast metabolism and only have 5%-7% body fat, so I'm not worried about my Abs. I also do "russian twists" which works your core as well as Triceps.

So what I recommend is...

Monday: Tricep and chest.
Wednesday: Back and biceps.
Friday: Lower body and abs.
Saturday or Sunday: Do a whole body work out. Just to fill in the spots you've missed.

If you are pushing yourself to the total limit then you won't have to do more than 4 days a week of exercise.

Rest is EXTREMELY important, so it's always best to have breaks.

Oh and the reason for Bicep/back, tricep/chest together is because its best to do compound exercises, and when you do your back exercises (Pulling) it works your bicep, and for your chest (Pushing) it works your triceps.

I wrote this in blocks because my head was somewhere else - so if anyone has picked me up on something then give me a yell -.- ha.

Good luck mate.
 
Fellow Aussie! You happen to be a PT (your screen name)?

So you reckon working a muscle group once a week is sufficient for growth, with the rest, diet factors included.
 
Yerp, if you are putting everything into your exercises when your at the gym - Which I'm assuming you are.. Then doing the muscle group once a week is all you need. Remember to do your compound exercises though because it also works all the surrounding muscles.

I do compound exercises working the back/biceps, chest/triceps together then doing your isolated exercises to focus on making your arms look awesome!
 
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