Author Topic: Advice On New Gym Routine Wanted  (Read 1048 times)

Advice On New Gym Routine Wanted
« on: September 28, 2009, 09:53:28 am »
I've rejoined my local sports centre (Liverpool University) and now have a big pool, weight room and fitness suite with rowing machines etc at my disposal.

I'm not looking to bulk up with too much muscle but want to burn fat (belly and moobs!) and generally tone my upper body and arms a bit.

Any suggestions for a good routine to do 3 times a week would be welcome.
Not fast & rarely furious

tweeting occasional in(s)anities as andrewxclark

tiermat

  • According to Jane, I'm a Unisex SpaceAdmin
Re: Advice On New Gym Routine Wanted
« Reply #1 on: September 28, 2009, 11:08:33 am »
This is basically what I asked for when I joined a gym earlier this year...

The routine they devised consisted of:
10 mins rowing machine
10 mins cross trainer
Lunges
shoulder presses
upper body work on machines
dumbell rows
bridge/plank

Best advice though is to get a plan set up that suits you (the original plan they were going to use had me doing some running (which is a no-no for me) and sit-ups (again just a no-go for me due to abdominal surgery))
I feel like Captain Kirk, on a brand new planet every day, a little like King Kong on top of the Empire State

andygates

  • Peroxide Viking
Re: Advice On New Gym Routine Wanted
« Reply #2 on: September 28, 2009, 11:35:04 am »
I love the "I am not looking to bulk up" line.  Like muscle is a weed you have to keep in check...

I'm going with a 10-min warmup then some big whole-body moves like power cleans - fast and intense, which keeps the explosivity that cycling 'jump' likes.  Then compound moves, then finish with the single-muscle things like curls.

If you're going multiple days, you may want to split the work.  "Pushes" on one day and "pulls" on another is an easy one.  Bench, dips, etc on day one; pulldowns, curls on t'other...
It takes blood and guts to be this cool but I'm still just a cliché.
OpenStreetMap UK & IRL Streetmap & Topo: ravenfamily.org/andyg/maps updates weekly.

Re: Advice On New Gym Routine Wanted
« Reply #3 on: September 28, 2009, 11:41:37 am »
I really must askabout some of these gym moves: when I was in the gym doing some yoga last week, someone came in to do a work out. A lot of his warm-up seemed to involve a Silly Walk from one side of the gym to the other, and then he would retrace his steps by jumping with his feet together from standing upright into a toilet squat pose. Whilst grimacing. I couldn't work out what the benefit was.

I had to try very hard not to laugh, given I was in an upside-down lotus pose.  :-[
Have you seen my blog? It has words. And pictures! http://ablogofallthingskathy.blogspot.com/

andygates

  • Peroxide Viking
Re: Advice On New Gym Routine Wanted
« Reply #4 on: September 28, 2009, 12:04:47 pm »
That sounds like quite a good plyo warmup, actually.  Props to him for not being ashamed to do it in front of others!

I used to finish deadlift-day with Farmer's Walk, which is roughly: Grab two ridiculously heavy dumbbells.  Walk along with them until you can't.  That gets some looks, because no bugger does it outside a strongman context.

Everyone looks silly at least some of the time in the gym.   Whether it's swamp ass sweaty crack or using tiny weights or the Ministry of Silly Exercises, it's all out there.
It takes blood and guts to be this cool but I'm still just a cliché.
OpenStreetMap UK & IRL Streetmap & Topo: ravenfamily.org/andyg/maps updates weekly.

Re: Advice On New Gym Routine Wanted
« Reply #5 on: September 28, 2009, 12:05:35 pm »
Andy, the ideal would be lean'n'mean rather than man mountain :-)

I used to do 3 sessions a week.  Legs, Shoulders and Back, Arms and Chest, but I've lost the log book I used to keep with reps etc and it's so many years ago that I can't remember what I did.  Doubtless I'll work something out when I get there.
Not fast & rarely furious

tweeting occasional in(s)anities as andrewxclark

Re: Advice On New Gym Routine Wanted
« Reply #6 on: September 28, 2009, 01:05:43 pm »
You'll soon devise your own routine, and I guess the "fat burning not bulking up" bit is satisfied by more reps at lower weights.
We are making a New World (Paul Nash, 1918)

Re: Advice On New Gym Routine Wanted
« Reply #7 on: September 28, 2009, 08:03:43 pm »
Well that didn't happen as planned! 

Went to the Sports Centre and it was crawling with freshers, but plenty of machines free.  Go to get changed and find my water bottle has leaked and my T shirt and shorts are soaked in Nuun!

Had a swim instead, 7 x sets of 4 lengths (25M) which for me was pretty good.  Mid way through the Uni swimming club turned up, and started their stretching routines on the poolside in my direct line of site, all that gilded youth is enough to put a chap off his stroke!
Not fast & rarely furious

tweeting occasional in(s)anities as andrewxclark

cheadle hulme

Re: Advice On New Gym Routine Wanted
« Reply #8 on: September 30, 2009, 08:16:12 pm »
I'm assuming your cardio workout is covered by cycling and you're in the gym for strength work?

Try http://stronglifts.com/

Its a beginner routine, ideally suited to 3 times per week. Its also known as 5x5.

5 key compound exercises, 5 sets for 5 reps.

The emphasis is on good technique and building strength rather than "bodybuilding".

Re: Advice On New Gym Routine Wanted
« Reply #9 on: September 30, 2009, 08:26:07 pm »
It is possible to gain strength and not bulk up.

* Do strength/resistance training.
* Make sure you get enough protein.

but most crucially

* Maintain a calorie deficit.

You won't put mass on (fat or muscle) if you maintain a calorie deficit, but the muscles you do have will become stronger in adaptation to the resistance training.

andygates

  • Peroxide Viking
Re: Advice On New Gym Routine Wanted
« Reply #10 on: September 30, 2009, 08:47:06 pm »
You will, however, gain more slowly.

Mongo likes creatine when engaged on a lifting programme. :thumbsup:
It takes blood and guts to be this cool but I'm still just a cliché.
OpenStreetMap UK & IRL Streetmap & Topo: ravenfamily.org/andyg/maps updates weekly.

Re: Advice On New Gym Routine Wanted
« Reply #11 on: October 04, 2009, 05:29:40 pm »
Looks like I won't need to join a gym as they are building an adiZone in the park next to my house. Watch-out Sir Chris!