really confused

[D__R]

Hi, Im confused

on the gym and swim days, I basically just use the machines and do 3 sets of 12 reps at each station, but I'm not sure what weight I should be using and my body seems to be all over the place, for example, I can just manage setting number 6 on the bicep machine and only 4 on the military press. My legs dont seem to be sore after a workout, is this down to amount of swimming and running im doing? Is there some sort of ratio between leg, core and arm strength?

my current workout looks something like this atm

monday [45 min walk with incline]
tuesday [30 min gym and 20 min swim]
wednesday [45 min run]
thursday [1 hr bike]
friday [30 min gym and 20 min swim]
saturday [45 min run]
sunday rest

 

[blut wump]

What are you trying to achieve from your workouts?

This pretty much breaks down into trying to lose weight and build up endurance or trying to gain weight and get stronger, although there is a broad spectrum of flavours between.

Either way, unless you're nursing injuries or disabilities, you'd be better served by using free weights rather than machines. Free weights allow you to use your body in more natural ways and, contrary to what the gym intro might have told you, are safer.

 

[D__R]

basically Im trying to loose the bit of fat I've got with the main goal of being strong and fit on the inside and outside, and building myself up a bit, filing out my arms, getting a 6 pack..

What are you trying to achieve from your workouts?

This pretty much breaks down into trying to lose weight and build up endurance or trying to gain weight and get stronger, although there is a broad spectrum of flavours between.

Either way, unless you're nursing injuries or disabilities, you'd be better served by using free weights rather than machines. Free weights allow you to use your body in more natural ways and, contrary to what the gym intro might have told you, are safer.

 

[blut wump]

For that goal you really can't beat the compound lifts: squats, deadlifts, bench press, overhead pressing, rowing. If you have Olympic training there are other great exercises available too but you only need a handful to be starting with. The compound exercises will not only build you up but will also give you functional strength.

These exercises, unlike working with gym machines, involve many different muscles all working together rather than in isolation. The net effect of this is that your strength is usable in the real world rather than just in the gym since you'll be training your muscles to support one another.

You really need to be hitting the weights at least 3 times per week for strength and then fitting your cardio around the weights work as capacity allows. Do you have much, or any, experience with free-weight squats, bench press etc?

You might like to take a look at this site:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm
and the "Intermediate" program there. Lots of guys here are running the 5x5 program so there's a lot of feedback around if you care to browse members' logs. The reason I ask regarding your experience is that if you're new to weights then there's a more-suitable program that should get better results while you start to build a foundation of muscle.

 

[D__R]

Thanks for the link, I have trained with free weights about 7 years ago as a strength builder for martial arts, but that was only a home weights setup. In my local gym there is one section for free weights filled with "serious" body builders and tbh I'm a bit intmidated to go there as a relative newbie and train in front of them. I will though. If its any help to understand what Im up to, I'll post up the fitness program im working my way though.

For that goal you really can't beat the compound lifts: squats, deadlifts, bench press, overhead pressing, rowing. If you have Olympic training there are other great exercises available too but you only need a handful to be starting with. The compound exercises will not only build you up but will also give you functional strength.

These exercises, unlike working with gym machines, involve many different muscles all working together rather than in isolation. The net effect of this is that your strength is usable in the real world rather than just in the gym since you'll be training your muscles to support one another.

You really need to be hitting the weights at least 3 times per week for strength and then fitting your cardio around the weights work as capacity allows. Do you have much, or any, experience with free-weight squats, bench press etc?

You might like to take a look at this site:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm
and the "Intermediate" program there. Lots of guys here are running the 5x5 program so there's a lot of feedback around if you care to browse members' logs. The reason I ask regarding your experience is that if you're new to weights then there's a more-suitable program that should get better results while you start to build a foundation of muscle.

 

[blut wump]

Those "serious bodybuilders" can be intimidating from the outside. Get in and join them; you do yourself no favours by preferring machines over free weights.

Some will be prepared to chat and others will want to keep to themselves. One thing they all have in common is that they were once in the same position that you now find yourself in.

They might see you as just another New-Year's resolution wannabe but that'll change once everyone finds that you're as serious about building yourself up as they are. Lifters, in the main, tend to be fairly friendly people.

 

[D__R]

ok, point taken. I have attached the "routine" im using, I find it pretty full on, but coping.I just spent a couple of weeks doing week1 to get in the swing of things and have started properly now. My aims when this is finished, is to walk to Glasgow from Rochester in Kent.

 

[blut wump]

Well, that workout falls squarely into the lose weight and develop endurance camp rather than gain weight and strength. With all of the extra cardio work, it will be very difficult also to make good gains with regards to filling out and getting appreciably stronger.

BTW, here's the other routine I mentioned. It's very good for getting a foundation of strength and muscle in place.
http://forum.bodybuilding.com/showthread.php?t=712752