[foxytoe]

Updated Oct. 26th,

Just a quick question, what is the difference between pure protein mix(whey) and a mix of protein and weight gainer?

Which one should i use for the most efficient way to BULK with muscle?

--------------------------------------------------------------------------------------------------------------------------------
Updated September 16th,

it's the start of my second week going to the gym, I've gone 3/4 of the time and I can already feel the change of my body. Nevertheless, life is not all good and I am face with new problems. It's extremely difficult to keep form and work out my body with balance.

regardless whether free weights or machine, i tend to work out my left side more than my right side both in term of weight and rep. For example, i can do 10 rep with a 25 dumbbell on my left, but maybe only 8 rep with a 20 dumbbell on my right; when i train with machinery, i tend to lean towards my left side.

after my workout today, i can feel that my left chest muscle is more tense than that of my right. It really worries me because i don't wanna look like a freak with a bigger left boob.. -.- i'm a guy btw as a reminder..

==========================================================================

hello everyone,

I'm a guy and i've just joined Goodlife fitness last night and i'm ashame to say this is the first offical time i'm actually going to the gym. My main focus is to do strength training and build my upper body. Any advice about what to do/not to do in a gym would be great, because i don't want to look like a total idiot and become too embarassed to ever go back. :S

advice on fast muscle gaining, dieting, sets would be also be great!

thanks

[suzushii]

1. The people at the gym usually take newbs around the machines and show them how to use them. For strenght training keeping form is EXTREMELY important. Heck, it can be dangerous not to - you can get strains, and back injuries or worse. So don't be embarrassed, ask them for the tour.


2. They also usually provide a free work out schedule. Take it and use it. If not, just find a weight that's comfortable, but not too comfortable, and do 3 sets of 12. If in the last set, the last 2-3 reps are burning your muscles, its the right weight. If you can't complete, go lower. If you can complete without any burn, go higher.

3. Never train the same muscle groups 2 days in a row. You could do one day upper, one day lower. Or one day full body, one day cardio. Don't use more then 2 machines for the same group.

4. Drink at least 500-1000ml water before, during and after your work out. Eat a protein rich food with some simple carbs thrown in, in less then 1 hour after your work out.

5. Since you're working out, remember your nutritional requirements increase. Take a multivitamin, or make sure you supplements the stuff you need by food.

[laris]

train using free weights!

[Oni]

Understand what your goals are. If you go to the gym without an idea of what you want your body to look like all you'll be doing is wasting your time. Even worse is you could form your muslces wrong. i.e. one chest is bigger than the other, half of your body is stronger than its opposite, you could collapse your structure by neglecting certain muscle groups, lifting without exertion are just a few things you should expect to go wrong if you improperly train.

Be sure to sanitize the equipment boards before and after use. There are gyms that have staff to do that for you, but the majority of gyms don't. A person can spread viruses by not sanitizing their equipment after use and can catch viruses if they neglect to before use. Some known irritations are ring worms, skin infections, etc. Speak with a staff member to see what are acceptable sanitation solutions to use on their equipment usually isopropryl alcohol suffices in most gyms.

Your diet depends on the type of build you're seeking to obtain. If you're seeking to become a bodybuilder with bulk muslces then you need whey protein shakes that increase mass. If you're seeking to become more lean and cut (highly defined muslces) then go for the type of shakes that increases energy, stamina, and recovery. Stay away from SOY PROTEIN. SP increases estrogen levels in men. If you want a lean, cut, tone body then keep red meat to a minimal. Substitute red meat with fish and poultry. Stay on a low carb diet that means no rice, noodles, pastas. Energize your body with lots of vegetables, fruits, and nuts.

When lifting heavy weights, it's always best to use training gloves. Training gloves help you protect yourself from accidents at the bench by giving you more grip of the bar. If you go on Youtube and search bench press accidents then you'll understand very well what I am talking about. When lifting more than you can on your own, be sure you have a spotter. It's not a sign of weakness to have a spotter. A lot of guys tend to get big headed and want to show off that's how accidents happen. Leave the ego at home.

My favorite accident of all time

Broken for Life

[P1010]

When lifting heavy weights, it's always best to use training gloves. Training gloves help you protect yourself from accidents at the bench by giving you more grip of the bar. If you go on Youtube and search bench press accidents then you'll understand very well what I am talking about. When lifting more than you can on your own, be sure you have a spotter. It's not a sign of weakness to have a spotter. A lot of guys tend to get big headed and want to show off that's how accidents happen. Leave the ego at home.

I disagree with the need for training gloves. The gloves actually add more circumference to the bar, making it hard to grip. You're going to be able to grip (and thus hold safely) more weight bare-handed than in gloves.

If it's a matter of the weight being too heavy for your forearms to grip, look first into changing your grip (alternate or hook grip), then chalk (keeps hands from getting too sweaty), and then straps (uses friction of strap to lessen the weight you have to pull).

[laris]

I disagree with the need for training gloves. The gloves actually add more circumference to the bar, making it hard to grip. You're going to be able to grip (and thus hold safely) more weight bare-handed than in gloves.

If it's a matter of the weight being too heavy for your forearms to grip, look first into changing your grip (alternate or hook grip), then chalk (keeps hands from getting too sweaty), and then straps (uses friction of strap to lessen the weight you have to pull).

well said. i agree. it is true.

[foxytoe]

thanks everyone.. i just got back from the gym and i tried to follow up on all you folks advices.

especially thanks to suzushii for the advice on sets, and oni on "goals".. i seen many clueless people use the cable machines for like 2 minutes and then walk away slowly onto another machine for like 2 minutes.

it'll be great if i can get some more suggestions on some of the suitable sets to work with. i'm really just focusing on my arms, packs and abs..

oh, and how long do you guys think a totally newb should workout for per day?

[Tuffcore]

oh, and how long do you guys think a totally newb should workout for per day?

Workout until you finish your daily routine... maybe an hour or however long it takes.

Just adding to the things that's always been said,

1. Go light weights for at least the two first weeks to get warmed up before pushing hard. It will feel like you're wasting your time but this is important in preparing your body for full workouts later. During this warm up period, try out all the machines and learn your weight limits for each one. Then develop a routine from that.

2. Once you get into it, always workout the big muscles first at the start of your routine before you move on to the small muscles. Small muscles, like your forearm for example, tire out quickly which doesn't leave you much power to assist the workout of your big muscles like your chest. Big muscles first. Small muscles last.

3. Like others have said, don't workout the same muscle 2 days in a row. Your body needs a full day to rebuild the muscle with protein. So, a good routine may be to workout front body for day 1, then back for day 2, then legs for day 3, then back to the front.

4. Even if you only want to focus on upper body, your body naturally wants to "balance" itself and be proportional so if your legs are dragging behind in development, then your body will slow down the development of your upper body to compensate. This means you cannot neglect your legs. You got to work them out too!

[dahanizzle]

From personal experience, I would try to stay away from machines as much as possible. It's really not natural - think about it.. Who in the real world actually sits there doing bicep curls?

Free weights and body weights are ideal. I also started yoga today since all I've been hearing is good things about it. it's really a good workout, especially if you're not very flexible like me

[jsp]

Do as much as you can with free weights as opposed to machines, and don't ignore any of your major muscle groups, including your legs.

[kinein]

hello everyone,

I'm a guy and i've just joined Goodlife fitness last night and i'm ashame to say this is the first offical time i'm actually going to the gym. My main focus is to do strength training and build my upper body. Any advice about what to do/not to do in a gym would be great, because i don't want to look like a total idiot and become too embarassed to ever go back. :S

advice on fast muscle gaining, dieting, sets would be also be great!

thanks

Control your carbohydrates - til you learn more - google nutrition + fitness etc or read some the fitness websites!
* oatmeal, quinoa, grits, bananas, pineapple - these can be your staple carbs.
When ? : breakfast and after working out - or even before working out at least an hour or more before

Protein - important to rebuilding and maintaining any good muscle tissue you do have.

Vegetables - vitamins antioxidants and most importantly bowel movement!

-------------

gym tips : don't camp on weights - use them within 30 seconds to a minute or put them back
- do not : make towers of 6-12 dumbbells - you will be hated
- do not : stand around idly chatting with your buddies for 5+ minutes WHILE standing at a workstation or
bench
- do not : act like a little hs boy and horseplay while people are working out - you will be hated or hear a
piece of someones mind
- girls do not think its cool if your really loud and kicking bosu balls around and flossing the latest fashions
while pretending to workout.
- do not talk on a cellphone while taking up space - its recommended you go to the lobby or some corner
- try to be tidy - at least leave weights in the general vicinity - don't be a clutter monkey - but it is suggested
you re-rack dumbbells and barbells.
* a rule of thumb is if you were to come to workout would it bother you if there was 50 dumbbells plates
and other assorted workout equipment making it hard to navigate or find what you needed to workout.
- if your moving baby weights - do not make screaming noises and give girls a reason to make fun of you
- if you sweat a lot bring a workout towel to wipe down the station, hell bring it down anyways
- have a separate towel to wipe your own sweat - do not mix towels for cleaning equipment and towels for
touching your skin.
* Have goals!

Do : Squat or Leg Press - work your lower body as well
- make sure to exercise the parts you don't see ( back, rear shoulders, a little trap workout )
- Leave Ego : outside the front door
- Never ever get baited into doing something stupid like lifting heavier prior to a few prep(warmup) sets
- If you have any gear you bring - sharpie your name so that people will be less likely to steal your stuff ( it happens occasionally )

* Never ever : leave valuables within eyesight in your car - some thieves like to prowl parking lots of gyms and break into cars if they see anything valuable.

* Never ever just stare at a girl working out - approach her and talk to her if you like but respect her workout - but staring for minutes and minutes is rude and creepy.



Be consistent - challenge yourself to improve - remember its a lifestyle and not a fad.
* don't be a wannabe or a weekend warrior - you might as well play at a park or pickup a sport instead if your going to waste your money.
* the people that are most effective - apply self-study in learning nutrition & exercise - the internet is a super large resource.
* keep an open mind about training and nutrition as many ways are successful as long as the trainee has a clue as to how the concept in practice actually works out
* avoid letting carebears in person or online influence you into thinking the wrong way
- rule of thumb if they look like crap or not even close to any man/woman you admire/respect or seek to emulate... pour a barrel of salt on their words. you are better off trusting those with experience.

Do not be shy to politely ask more experienced people at your gym for advice - make sure to ask when they are resting and avoid taking too much of their time.. or just ask - mind if i ask you some questions while you workout?

Do not be afraid to ask other people to spot you if you are going a little too heavy and your not sure.


If you aren't sure about an exercise ask someone for feedback at your gym. Smile - if you make eye contact nod your head at least.

Remember to say thank you.

end ramble.. time to workout.

[LennyRin]

i dont really have advice to give XP BUT.. i work at the gym =] most gyms ive been to and the ones i work with are filled with very helpful and kind people lol.. but eh, i just work as secretary in the office lol

[laris]

i dont really have advice to give XP BUT.. i work at the gym =] most gyms ive been to and the ones i work with are filled with very helpful and kind people lol.. but eh, i just work as secretary in the office lol

nice advice

[D_K]

Build up your posterior chain first. A solid base will translate into your other lifts along with faster strength gains.

[P1010]

I went to the gym and go turned away today cuz of some membership thing so I'm going to post about working out instead of working out lol.

A big thing: what works for others does not always work for you. All because you see a super buff guy doing something does not mean it will make you also super buff. Likewise, don't just grab a buddy's workout program because he's buff and you want to be buff like him. Take some time to figure out what works for your own body.

Have fun working out. It is very rewarding. =)

[刘尚明]

Don't do curls in the squat rack.

Makes me rage when people do.

[commedesgarcons]

start warming up with light weights first.. do 1 or 2 sets..
and then do moderate weights according to your strength
drink water during intervals, and drink one cup of protein shake at the end and you're good to go!

[des monstres]

when i first joined, i didn't know how to operate a lot of the machinary.
but i would just look at how other people did it, and eventually i'd get it.

: D

[huongface]

I think you can ask the staff/trainers at the gym for help. If you are a new member, they should be willing to help out. start off slow until your muscles get use to the current weight and once it starts getting light then move to the heavier weight.

change your eating habit. the healthier you eat the better it is for your workout. It is okay to break the rules sometimes.

don't worry about others at the gym, I know some people get intimidated b/c they are new there but just do what you need to do. Once you get use to going, it will be easy.

make sure you cardio too. alternative with weights and cardio to work all your muscles.

Take those exercise classes, if you can. It works out your entire body!

make sure you understand your body like how much you want to lose, etc.

BE CONSISTENT WITH ATTENDING THE GYM! it is the only way to get the body you want:0)

have fun with it!

[foxytoe]

Build up your posterior chain first. A solid base will translate into your other lifts along with faster strength gains.

What is this " posterior chain "? haha

Also, it's the 3rd day for me at the gym and my entire body is hurting like it's been dipped in acid.. when do you think my body will get use to the pain? i been trying stretching after work out to spread the acid around but it still hurts horriblly..