Joining a Gym for the 1st Time: Please Advise

[Cognition]

Guys,

At the age of 23, I've finally decided to make some drastic changes in my life. I've already started with continuing (to complete) my college education.

Now I'm focusing on the social aspect of my life. I've decided to join a gym soon near the school I'm attending, and I need some advice.

I'VE NEVER BEEN TO A GYM BEFORE!​

So what do I do? How do 'behave' in a gym/health club?

I've thought about getting a personal trainer, but do I really need one? I'm in pretty good shape right now, but I do want to add more mass to my body and buff up some more.

I just need to know what do you do when you have a gym membership. I'm a newbie.

Thanks.

 

[Cognition]

I would say if you've got some cash to throw at it, hire a trainer. its always good to have someone correct your form. and 'they' (the mysterious an anonymous 'source') say you should hire a trainer at least once a year to check yo'self.

I don't think I have cash for personal training. I may have to resort to some fitness publications like Men's Health, etc, to help me.

 

[Cognition]

And by far one of the biggest motivators is finding someone to go to the gym with. Having that sense of dedication to this person in terms of your mutual agreement makes you far more likely to go on days you ordinarily really just 'don't feel like it'

Where/How do I find a gym buddy?

 

[peerless]

I too just began working out a few months ago and here are some things I learned. Overall, don't worry about how much you are lifting compared to the guy next to you. I was self-conscious because I'm 6'0" 185, and I look muscular, but had little high school guys benching more than me. But you get stronger in no time. Don't try to do too much weight to impress, you'll pull muscles, like I did. I like to do chest/back on same day, since one is push chest muscles, others is pull, then arms/shoulders same day, and legs/stomach, misc another day. Don't do legs the day before a really busy day.

If you are not sure what a machines/exercise is working consider the principle of muscles. Every muscles just pulls. Think of strings on a puppet. Roughly, shoulders lift the arm up, triceps extend the arm, biceps curl the arm, pecs extend the arms away from the chest (along with tris), lats/back pulls the arms toward the chest, or down from overhead. I begin with a weight that I can do 12-15 times on a particular exercise, then increase weight per set until I can only do about 5 reps. From what I've read, a lot of weight but only a few times is what makes you stronger. Less weight but lots of reps, gives definition.

I do cardio every time there, but its not necessary. And if you can read or talk on the phone while doing it, it's not cardio. Good luck man!

 

[peerless]

Where/How do I find a gym buddy?

I had friends that I played basketball with and we joined together. It certainly helps pass the time, and discourages cheating, or the thought that, meh, I'll do chest next time. My friends have since stopped going, but by now, I have a routine so I go alone.

 

[chance1]

figure out ur goals

weight loss, muscle mass, quickness, etc.

a PT session to figure it out might be worth it

i got 3 free ones when i joined equinox and that put me on the right path

i thought i knew nothing when i started - 2 yrs ago - u learn quick

watch others - u can usually tell the guys who know what they're doing

don't be afraid to approach someone to ask a question - people r usually nice

muscleandstrength.com is a great website - go to each body part and it gives u a slew of diff exercises with pictures on form

don't lift tooooo much weight to start - work on ur form

when i started i tried to lift too much

keep a log of what u do - that way u see ur progress

don't forget cardio and core - treadmill, elliptical plus - and the swedish balls r killer - core work is the best

i could go on and on

this is gonna be a great journey for you

best of luck

 

[Cognition]

^Thank you very much. I appreciate that.

I would also like to say that I thinking joining a gym will help me in my self-confidence. Correct me if I'm wrong, but I think that having goals to attain more mass and tighten my already defined body, will help me in acquiring more self-confidence that will further aid my social life.

 

[jockboy01]

chance1 gives excellent advice.

And I would say a session or two with a trainer would probably be well worth it. Then you can do it on your own but he or she can help you learn the proper technique and balance your workout. You won't need it long term probably. Generally long term personal trainers are for people who need some motivation to keep going. But a session or two to get started I think is a great use of money.

If you want definition.... more repititions less weight. If you want just mass, more weight with less reps. That's the general rule.

 

[Cognition]

If you want definition.... more repititions less weight. If you want just mass, more weight with less reps. That's the general rule.

What if I want more definition AND more mass?

Here's what I'm trying to achieve: I'm relatively "skinny" so I'm trying to build up mass to "bulk up". However, I do want to remain defined.

Is that possible? I have a book that I'll be purchasing soon on how skinny guys can build more mass effectively, so I assume that a change in my diet will also be in order. I'm one of those guys who can eat a lot and not gain an ounce. High metabolism?

So...I want to build more mass while remaining defined/toned.

 

[Rex]

Yes it's possible to gain both definition and mass. Infact, you'll probably notice definition in your muscles before gaining any kind of mass if you're skinny. I am too.

Some things I've learned while working out is it's much, much more mental than it is physical. How much you can lift and accomplish all depends on how much you believe you can. That doesn't mean you should go in trying to lift as heavy as possible because the weight doesn't equate how hard your muscles are working.

Focus on form more than anything else, and above all, be patient. Results take time. It's hard to stay consistent and it's easy to give up if you don't see results quickly. This is why so many people quit working out.

There are plenty of good sites out there that can give you advice. Just search for them. No need to subscribe to a magazine because there are helpful sites for free that can give you the same advice.

http://www.exrx.net/index.html

This is a very good one that shows you many different work outs and excercises. If you are willing to pay for a perosnal trainer, it's a good idea. You don't need to hire a trainer for every visit to the gym. Just try to get a few sessions so they can give you an idea of what to do.

My goal is also to build mass and it's tough because I don't have a huge appetite and protien and diet has just as much to do with gaining weight and mass. You can check out some of my threads where I was trying to keep a progress of my results.

 

[Cognition]

http://www.exrx.net/index.html

This is a very good one that shows you many different work outs and excercises. If you are willing to pay for a perosnal trainer, it's a good idea. You don't need to hire a trainer for every visit to the gym. Just try to get a few sessions so they can give you an idea of what to do.

My goal is also to build mass and it's tough because I don't have a huge appetite and protien and diet has just as much to do with gaining weight and mass. You can check out some of my threads where I was trying to keep a progress of my results.

Yeah, I plan to have a 25-minute session (24 Hour Fitness) on my first visit. We can briefly go over my goals and then discuss form in relation to my 'routine'.

I feel for you, my friend. Fortunately, I'm a short guy (5'7" 140 lbs), so gaining mass will be a little easier for me given that I have a huge appetite to begin with. I suppose that I just need to know what to change in my diet and structure my work-out for maximum efficiency to gain mass while keeping definition.

I'm so glad I'm starting to work out. It's been on my "to do" list for quite some time. Not only will I gain physical benefits but self-confidence also, which will greatly help my lack of a social life.

 

[chance1]

chance1 gives excellent advice.

And I would say a session or two with a trainer would probably be well worth it. Then you can do it on your own but he or she can help you learn the proper technique and balance your workout. You won't need it long term probably. Generally long term personal trainers are for people who need some motivation to keep going. But a session or two to get started I think is a great use of money.

If you want definition.... more repititions less weight. If you want just mass, more weight with less reps. That's the general rule.

yep

so true

we have peeps at my gym that to to PTs couple x a week - what cash cows they r - they need it for the push

if u can self motivate urself u don't need it

slightly lower weight more reps is the ticket - for def - which IMO is a much better look and better feel - more flexible - able to do more athletic things that require agility/flexibility

as for confidence - fo sure

nothing like being at the gym and knowing that u know what ur doing - u look it - u feel it - and u act it (not obnoxious) - and u take that outa the gym as well - looking better - in clothes - being fit - hope u know what i mean

on gaining mass ......... thinking that PT session or 2 or 3 might help with that

sounds like u got a great start - now go do it - keep us posted please

 

[PlayingwithChance]

I went down this path about a year ago now. I was 5'11", 190 lbs.

Now I'm at 160 lbs. and looking reaaaal good. I had no clue what to do, all I had was a sense of determination like you do.

What I did was I hired a trainer for just enough sessions (10) to get comfortable with the gym environment, using machines, and just to get a "feel" of it. It really helped me slide into it slowly, and it was money well spent. I don't regret it at all, despite the hefty price tag.

 

[Cognition]

I went down this path about a year ago now. I was 5'11", 190 lbs.

Now I'm at 160 lbs. and looking reaaaal good. I had no clue what to do, all I had was a sense of determination like you do.

What I did was I hired a trainer for just enough sessions (10) to get comfortable with the gym environment, using machines, and just to get a "feel" of it. It really helped me slide into it slowly, and it was money well spent. I don't regret it at all, despite the hefty price tag.

I'm glad you stuck with it and achieved your goal.

While I surely don't have money for 10 personal training sessions, I do have funds for a couple of introductory sessions. From there, it will be up to me. I learn quickly anyway.

 

[jackoroe]

^You've been given good advice, by several people here. I know Chance to be a gym rat, so he knows his business for sure. I agree that a couple of sessions with a trainer is well worth the price of not injuring yourself. They will show you basic excersises and how to do them correctly, very important. They may even be willing to set up a plan for you. For example, Chest and Tris on one day, Back and Bis on the next, Legs (or wheels) on the next.

Your diet is going to be very important as well. Don't eat garbage just to get calories. High protein, low carb and somewhat higher good fats are the way to go. You'll be looking to increase you protein intake with whey protein. It's the best.

And don't forget your cardio!

I've been doing this stuff longer than I care to remember. It simply becomes a part of your life, like eating and breathing! Enjoy it, it's good for you!

 

[lyconthrope]

i got my gym to do me a personal fitness plan for me, based upon what i told them i want to acheive, it was done at no extra cost as part of my membership, i go with a girl from work most of the time on my own.

because there is a set structured plan i can follow i can happily go alone with my ipod

dont waste money on a trainer if your gym has trainers on staff, just ask them for advice, check to see if your gym will do you up a programme to follow as part of your membership.

if you want a gym buddy and dont already know someone who will go with you then how about put an advert out somewhere? up in the gym? just a "seeking a gym buddy" ad, might make some new friends

good luck

 

[peerless]

Dont forget to gain mass you need to eat...and eat...and eat some more. Good food ofc. And most neglect legs. The legs, generally speaking, house the largest muscles, so use them. And the body has an ideal proportion in mind so if you grow your top, w/out the bottom the body becomes stubborn as it were.

 

[codeerror]

Hi InnovativeBoxx!

I've been doing this for a year or so, most of it outside the gym, but later i've been there more frequently.
There's a few things you need to keep in mind: (Some said already, I know)

Attitude:
You won't get far if you're doing this because you feel that you have to.
By reminding yourself from time to time of the positive effects of working out (More energy, sex appeal, self-confidence boost, and of course a nicer looking body) you will feel more like you "want to" instead of "have to".

Compete with yourself, not others:
Here's a common reason to why people quit going to the gym.
They simply find out that people are much better than them. Comparing yourself with others is quite stupid, because two people can't have the same genetics.
Be realistic, the one you should be comparing yourself with is the "old you".

Release YOUR potential!


Short term and long term goals:

If you don't know where youre going, you probably wont get there.
You need goals to get somewhere with your workouts. They can be bigger ones like winning your class at a national event, or others like loosing 10 lbs or gaining a specific number of lbs in muscle.

Goals will keep you motivated, how about a series of small goals on your way to your big one?
That’s why saying “one way or another” is so common: if you really want to accomplish your goal, there is always a away. And most likely, there’s more than one way. If a certain approach doesn’t work for you, find another one, and keep trying until you find the one which will both keep you motivated and get you the desired results.


Regularity:
By far the most important factor for progress.
This is a question of discipline, you can test yourself mentally by making sure you never skip a session (You shouldn't exercise when your sick or injured though).

Warm up:
Very important. It doesn't matter if you're working out in the morning or after a hard days work, your body still need to be prepared for a hard workout.
Take your time, and NEVER skip the warm up.

Learn to do the exercises right:
If youre not certain, ask someone with more experience than you, or read a book Never rock your body to get that barbell up.

DIET:
I can't stress the importance of this point enough. For progress in this and other sports you need to eat right. Learn as much as you can about nutrition and what your body needs. Learn to make healthy food. No dietary supplements can replace a various and healthy diet.


Thats all I could think of for now
Hope to see some pictures of your progress in the future!

 

[jockboy01]

You sound like me.... can't gain weight no matter what.

As to gaining mass and definition, I'd go with the more reps, less weight thing. It worked for me. It will still build mass, just more slowly. So you have to have patience. I think it was 6months to a year before I actually felt like I noticed a difference.

One set of thirty reps followed by two sets of 15 reps for each exercise is what I do. Works well imo.

 

[Cognition]

You sound like me.... can't gain weight no matter what.

As to gaining mass and definition, I'd go with the more reps, less weight thing. It worked for me. It will still build mass, just more slowly. So you have to have patience. I think it was 6months to a year before I actually felt like I noticed a difference.

One set of thirty reps followed by two sets of 15 reps for each exercise is what I do. Works well imo.

Well, I want to build mass quickly, not slowly. I'm not talking about overnight results.

I'm about to purchase this highly-ranked book written for "skinny" guys like me who want to build mass. In the book are diet plans which emphasize substantial consumption of food.

With that in mind, I want to see results as soon as humanly possible, and keep definition. Impossible scenario?