Weightlifting at the Gym--How do you compile a routine?

Kat2002

Cathlete
Hi everyone,

For those of you who workout at the gym or have worked out at the gym..How to you come up with your "plan"? Do you follow a book?..fitness magazines?..come up with your own?

I believe I'm an intermediate exerciser..Right now, I'm dorming at college, so my routine is basically doing a couple of moves using body weight in my dorm room and walking. I think this is keeping me in shape and I am seeing some results, BUT I do essentially have a "free gym" here at the school and I'm thinking I should utilize it in some way. My goal is really to lose 1 pant size..Any book recommendations/routine recommendations?
 
I was a beginner when I used this book, but I think it is still good: Perfect Parts by Rachel McLish. The pictures are super inspirational and it is a good well rounded book.

I would figure out how many weight lifting days I was going to do, then figure up a split routine for it. Say, 4 days a week, I was going to alternate upper body and lower body. Upper body was chest, back, shoulders, bis and tris. Lower body was ....lower body! Sometimes I would put bis and tris with the lower body days...or back.

Then I would write up 3 exercises per muscle group, for Chest, Back and legs. 2 exercises per for Bis and tris. Depending on what was available at the gym.

Every exercise I do would be 3 sets of 10.

Certain basic moves were ALWAYS in my routine...like chest press, squats, and lunges. Those are basic mass building exercises that are essential. As are overhead shoulder presses.

Hope this helps. The best advice I got was to "read all you can about the topic" I used to get Muscle and Fitness Hers and read their routines. I bought a few other books but never liked them as well as the "Perfect Parts" one above. It is oldish...maybe there are some new ones out there people can recommend.

Jen
 
Definitely put that gym to use!

You can start off with a routine in Fitness or Shape magazine just to get yourself started and familiar. Also, check out the gym adn see if they have assistance. In my school, the health and iftness majors were there to help out and assist students during certain hours and it was free personal training if you caught them.

If you want a suggestion on a book, BF just bought "Strength Training Anatomy" by Delavier. It is a good book that shows you each muscle and how to work it in several different ways. From there, you can put together a routine.

Good Luck :)
Christine
 
If you have not worked out with weights before, I suggest starting out with a full-body routine two to three times a week, one exercise per body part, two for lower body. Start with the largest muscles (lower body) ending with the smallest (arms). Start with 12-15 reps per body part (choose a weight that makes the last two reps tough but doable).

A sample routine with ideas for exercises:
Legs (squats and leg press or squats and lunges)
Back (seated row with cables, 1-arm row with dumbbells, or lat pull-down)
Chest ( flat or incline bench press with dumbbells or barbell)
Shoulders (I recommend freeweights for these, as machines force your body into a preset pattern, and the shoulder can be particularly sensitive to this: dumbell over head presses or a combo move of front and side raises)
Triceps: (seated overhead presses or tricep pressdown using the lat pulldown bar)
Biceps (bicep curls with bar or dumbbells)
Abs (you can incorporate sets of various curls between other exercises or at the end of your workout)

The first day, do 1 set of each exercise to get your body used to it. Then go to two sets, then three when you feel ready. By then, you'll be ready for a split routine.

The simplest split is lower body/upper body. Do about 4 exercises for the lower body and 2 per body part for upper body. You can add leg extentions and curls for the lower body. Work lower body 2 x/week (maybe Monday and Thursday) and upper body two times a week (maybe Tuesday and Friday).

If you are not very experienced with weight training (I can't tell from your post if you are an Intermediate weight trainer, or just an intermediate exerciser, or if you have much weight training experience, so forgive me if I'm giving you info on what you already know), you can follow a routine from a book, like books by Rachel McLish or Cory Everson or Gladys Portuguese or even Joyce Vedral (whose own form is abysmal, but who writes good books about routines).

It's a good idea to get a book that shows good form. Not all of them do. I recommend books by Douglas Brooks. He is a stickler not just for effective exercise (one of his books is called "Effective Strength Training"), but for safe execution of moves.
Another book that gives you a better understanding of weight training is Karen Andes' "A Woman's Book of Strength" You may also be able to find other books that show different exercises in the library. Men's Health has some good books with a variety of exercises. "Designing resistance Programs" by Fleck and Kraemer is a good reference if you really want to get into routine planning in depth.

You could also do a "Cathe-type" workout at the gym. Just take a list of what exercises she does in a workout like MIS or PS (the DVD chapter listing can help with this) and transfer it to the gym.
 
Check out bodyforlife.com
They have examples of rotations to use.

I have gotten the book "The Body Sculpting Bible For Women". I really like it. It has two versions of beginning, intermediate and advanced rotations to use. Excellent Book!

good luck!1

danna
 

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