Advice needed on adding machines at gym to workout...

[offthabooks]

ok, I go to the gym now 4 times a week...do a mix of cardio, some floor work (crunches, lunges, squats etc) and do yoga/pilates too. I never fukk with the machines at the gym b/c they are kinda intimidating & I really don't know how to use them. Any tips on some good machines to start with? I have very little upper body strength b/c I just don't work out my arms that much. Have muscular legs & would like to keep working on that. Thanks....

[Big H]

ok, I go to the gym now 4 times a week...do a mix of cardio, some floor work (crunches, lunges, squats etc) and do yoga/pilates too. I never fukk with the machines at the gym b/c they are kinda intimidating & I really don't know how to use them. Any tips on some good machines to start with? I have very little upper body strength b/c I just don't work out my arms that much. Have muscular legs & would like to keep working on that. Thanks....

My advice is stay away from the machines and use free weights. Their not intimidating at all, but they do take away from your gains if you use ONLY machines.

Start with low weight and high reps for free weights to induce hypertrophy in your muscles (growth) when your just starting out. This phase lays the ground work for your future workouts and adds muscle mass due to the high reps and fatigue. Stick on this routine for about 4-5 weeks to ensure a great starting point.

Strength kind of tags along during this phase since increasing the muscle is the primary focus, but once your past the hypertrophy phase strength and mass gains come very rapidly and at the same time.

Also focus on core lifts like Bench Press, Squats, Deadlifts, and Cleans. Military Press is also a great core lift for people just starting out as it forms the upper body like no other.

[offthabooks]

My advice is stay away from the machines and use free weights. Their not intimidating at all, but they do take away from your gains if you use ONLY machines.

Start with low weight and high reps for free weights to induce hypertrophy in your muscles (growth) when your just starting out. This phase lays the ground work for your future workouts and adds muscle mass due to the high reps and fatigue. Stick on this routine for about 4-5 weeks to ensure a great starting point.

Strength kind of tags along during this phase since increasing the muscle is the primary focus, but once your past the hypertrophy phase strength and mass gains come very rapidly and at the same time.

Also focus on core lifts like Bench Press, Squats, Deadlifts, and Cleans. Military Press is also a great core lift for people just starting out as it forms the upper body like no other.

thanks...would dumbells & a medicine ball be sufficient? there's an area at my gym where there's all sorts of free weights, but it's mainly big bodybuilder guys working out there & I really don't wanna be up in that area...


also can you give me some good exercises to start with (inc.. reps)

and what's cleans?

[whoa4]

Honestly, I really don't worry about doing all the core exercises when dealing with women and weightlifting, unless they're athletes. The most is squats with the smith machine, some light deadlifts, and MAYBE some bench pressing.

The bigger bodybuilding guys will help you more than anything. Alot of women don't stay in that area, but if you go during certain times they're won't be too many guys in the area.

Big H will probably help you out with a routine. I just feel training women and training men are totally different because usually women want different goals than men and are not extremely into bodybuilding/strength gaining.

[offthabooks]

Honestly, I really don't worry about doing all the core exercises when dealing with women and weightlifting, unless they're athletes. The most is squats with the smith machine, some light deadlifts, and MAYBE some bench pressing.

The bigger bodybuilding guys will help you more than anything. Alot of women don't stay in that area, but if you go during certain times they're won't be too many guys in the area.

Big H will probably help you out with a routine. I just feel training women and training men are totally different because usually women want different goals than men and are not extremely into bodybuilding/strength gaining.
ahhh ok thanks anyway...

I do play soccer so I'd def be interested in some exercises beneficial to that specifically...

[whoa4]

ahhh ok thanks anyway...

I do play soccer so I'd def be interested in some exercises beneficial to that specifically...

Hamstring curls

leg extensions

hip flexors

calf raises

Lunges

deadlifts (light/medium)

and ofcourse, polymetrics but I'm sure you do your drills with whatever team you play for.

I'd suggest back extensions for a stronger lowerback also, ab work ofcourse, lateral-side raises, some arm work, dumbell-military presses, maybe some bench work.

Cleans can help you quickness too, but I just don't see too many females doing them. Thats when the guy puts a barbell on the floor then picks it up quickly, fliiping it on top of his chest. Some drop it afterwards or some try to lift it over their heads.

Thats just my opinion ofcourse. if you want me to be more detailed, I will.

[Big H]

Honestly, I really don't worry about doing all the core exercises when dealing with women and weightlifting, unless they're athletes. The most is squats with the smith machine, some light deadlifts, and MAYBE some bench pressing.

The bigger bodybuilding guys will help you more than anything. Alot of women don't stay in that area, but if you go during certain times they're won't be too many guys in the area.

Big H will probably help you out with a routine. I just feel training women and training men are totally different because usually women want different goals than men and are not extremely into bodybuilding/strength gaining.

I'm sorry; I didn't know I was dealing with a female, I apologize. Yea in that case stick to dumbbells and squats. Dumbbells are great for women because you can create a lot of circuits and do either total body workouts or focus only on upper body. Squats are also great for women in addition to their current workout.

Some women like the Bench Press, but for the most part they stick to dumbbells to work their entire body.