Just joined the gym, is my workout program any good?

shorty1 said:
knees and running......
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Understood. Well, only you really know what's going to be good for you and what isn't. If your knees are giving you trouble, you can definitely ease up when it comes to stuff like squats. You can reduce the weight so you're building up your knee strength.

As far as running goes, maybe there's a lower-impact exercise you can do for cardio. A popular one these days is 30 minutes of walking on a treadmill at 3mph with a 12-degree incline. Very low impact on the knees. And if you have access to a pool, it's hard to beat swimming!
 
SuperFan said:
Understood. Well, only you really know what's going to be good for you and what isn't. If your knees are giving you trouble, you can definitely ease up when it comes to stuff like squats. You can reduce the weight so you're building up your knee strength.

As far as running goes, maybe there's a lower-impact exercise you can do for cardio. A popular one these days is 30 minutes of walking on a treadmill at 3mph with a 12-degree incline. Very low impact on the knees. And if you have access to a pool, it's hard to beat swimming!
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thanks for the suggestion bro.I'm a skateboarder..and i know that i have given a lot of impact on my knees.......but easy does it ...hahah..thanks again..
 
Learn the basic exercises: bench press, overhead press, squats, deadlifts, biceps curls; you can use fixed machines as secondary exercises.

I'd recommend trying out some calisthenics: pull ups, push ups, dips, crunches, superman holds, squats, planks, etc. If you start to get really good you can learn things like L-sits, muscle ups, handstand push ups etc.
 
psps07 said:
I am a skinny, underweight guy. So I've recently started going to the gym 3x a week (I don't have time for any more than that), alternating between 2 workout routines.

Workout A
3 x 8-10 Bench Press (Barbell)
3 x 8-10 Bicep Curl (Dumbbell)
3 x failure Lat Pulldown (Cable)
3 x failure Leg Extension (Machine)
3 x failure Seated Row (Cable)
3 x 8-12 Shoulder Press (Plate Loaded)
3 x 8-10 Leg Press
3 x 8-12 Lying Leg Curl (Machine)
3 x failure Triceps Pushdown (Straight Bar)

Workout B
3 x 8-10 Bicep Curls (Dumbbell)
3 x 8-12 Shoulder Press (Plate Loaded)
3 x failure Seated Rows (Cable)
3 x failure Lat Pulldown (Cable)
3 x 8-10 Leg Press
3 x 8-10 Incline Bench Press (Barbell)
3 x 8-12 Lying Leg Curl (Machine)
3 x failure Triceps Pushdown (Straight Bar)
3 x 14-20 Seated Palms Up Wrist Curl (Dumbbell)

I honestly don't know if its any good. Any advice is welcome.

Thanks! :)
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The best workout is the one you actually do. And yours looks pretty good. Don’t forget to get plenty of sleep, eat plenty and drink that water.
 
Pauley said:
Learn the basic exercises: bench press, overhead press, squats, deadlifts, biceps curls; you can use fixed machines as secondary exercises.

I'd recommend trying out some calisthenics: pull ups, push ups, dips, crunches, superman holds, squats, planks, etc. If you start to get really good you can learn things like L-sits, muscle ups, handstand push ups etc.
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Yeah, my gym is actually pretty far away from home (20-30min bike ride there) and I have school from 8am to 4pm + homework + studying + tennis somedays, so I'm not going to the gym too often. Thats why I wanna get a pull up bar and some resistance bands to workout at home when I can't go to the gym

How do you recommend I structure my calisthenics workouts?
 
psps07 said:
Yeah, my gym is actually pretty far away from home (20-30min bike ride there) and I have school from 8am to 4pm + homework + studying + tennis somedays, so I'm not going to the gym too often. Thats why I wanna get a pull up bar and some resistance bands to workout at home when I can't go to the gym

How do you recommend I structure my calisthenics workouts?
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In my opinion, most guys want the lean muscular physique anyway (swimmers body). Calisthenics is a exactly the right way to get it. You are right, it is very convenient and you can do many exercises completly without fitness gear i.e. push ups (with or without wall), planks, squats, L-sit, etc. Even if you want to go for the power lifting route, you can still start of with basic bodyweight exercises, because they will give you a good base to start from.
 
Bought a pull up bar!

Been working out lately, doing four sets of this:
-push ups x 15
-pike push ups x 15
-chair dips x 15
-leg raises x 20
-20 sec pull up bar hang

building up to daily workouts and my first proper pull up :)
 
There's a lot -too much- volumes in most of the programmes. Do not forget you are a beginner and weightlifting takes a while. Do not shift your program often. Stick to the same exercises for months and get better in them. There is no need to do those ultra super hyped up tiktok influencer exercises that target one head of your shoulder. Stick to the (compound) basics (especially when beginning) and seek a right balance between free/cable lifting and machines. Machines provide a great stability and thus you can really focus on working that specific muscle.

I'd advice any beginner to start with either a full body- or an upper/lower split and train every muscle group two times a week. 10 sets per (large) muscle group per week are more than enough. An upper day could look like this: 3 sets of (assisted) pull ups, 2 sets of rows. 3 sets of any incline chest press or machine chest press and 2 sets of cable fly's. That's it. 3 minutes of rest between every set. At first focus on your form, fuck the load. Know what you are targetting and really feel it.
 
That’s a solid start with hitting the gym three times a week. When I was in a similar situation, I also had limited time and used alternating workout routines. It really helped me stay engaged and see progress.

I found that using software to make a white label fitness app helped me track my routines and make adjustments based on what was working. It was a bit of a game-changer for me in terms of organizing and staying consistent. You might want to explore tools that let you create a customized plan to fit your schedule and goals. It’s all about finding what works best for you and sticking with it.
 
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MrGraves22 said:
That’s a solid start with hitting the gym three times a week. When I was in a similar situation, I also had limited time and used alternating workout routines. It really helped me stay engaged and see progress.

I found that using software to make a white label fitness app helped me track my routines and make adjustments based on what was working. It was a bit of a game-changer for me in terms of organizing and staying consistent. You might want to explore tools that let you create a customized plan to fit your schedule and goals Maidstone to Gatwick taxi. It’s all about finding what works best for you and sticking with it.
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thank you so much for your suggestion
 
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