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Reuel Payne - Weight Training

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What Exercises Should I Do When I Join a Gym?

August 5, 2022 by Reuel Payne

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“What exercises should I do when I join a gym”? Every day many people join a gym and have no idea what strength training exercises to start doing. Many start reading fitness magazines and/or watch competitive physique athletes/bodybuilders and try to mimic their gym routines and lifestyles.

Many follow the gym routines other gym members are doing not knowing if the exercises they’re doing are beneficial or a waste of time.

Firstly, let me state that it is highly impractical to try and follow the diets and gym routines of professional bodybuilders and/or physique/fitness athletes.

Professional bodybuilding and fitness and figure competitions requires strict dieting and the use of AAS(anabolic steroids).

When I first began gym training 20 plus years ago I made the mistake of thinking that if I followed the bodybuilder routines and used the supplements advertised in the magazines I’d get the six pack, vascular physique, and extreme definition.

I was mistaken!

Unfortunately, I see the same mistake being made every day by fellow gym goers.

Many gym goers, men and women, should focus on compound movements/exercises that will strengthen and tone one’s body over a period of time.

Compound movements/exercises can be defined as any exercise that engages two or more different joints to fully stimulate entire muscle groups.

Muscles don’t necessarily work in isolation therefore unless one is a professional bodybuilder/physique athlete, it isn’t practical to do the so-called ‘isolation’ exercises.

For example, when we lift a box, carry a bag, walk, run, or any other physical activity we are utilizing more than one muscle.

Although they’re many exercises one can do in a gym, the ones I recommend are efficient and contribute to a more toned body over a period of time. They are basic, yet effective.

The following are recommended exercises:

  • Day 1-Biceps/Back Workout: Lat Pulldowns, Machine/Cable Rows, Dumbbell or Barbell Curls, Cable Rope Curls, Hexagonal Bar/Trap Bar Deadlifts
  • Day 2-Chest/Shoulders/Triceps Workout: Lateral Raises, Flat Bench Press, Machine Flyes, Tricep Rope Pushdowns
  • Day 3-Leg Workout: Leg Curls, Machine Front Squats or squats with a Safety Squat Bar, Standing Calf Raises, Seated Calf Raises, Leg Extensions
  • Day 4–Rest
  • Day 5– Restart the routine beginning with Day 1’s exercises
  • Abdominals Workout(To be done every other day): Weighted Crunch Machine or Cable Crunches

Note that the above recommendations aren’t set in stone and may be re-organized to your schedule, liking, etc.

 

Begin each gym session with a 10 minute warm up on the treadmill or elliptical trainer. After warming up do four to five sets of twelve repetitions for each exercise.

Begin with a weight that’s challenging, not damaging. As one progresses weekly, getting stronger, gradually increase weight.

**Lastly, I can’t stress enough that strength training is not just for men. There’s a popular misconception that if a woman lifts weights she’ll look like a man. That is false! The recommended exercises I listed are for men AND women.

 

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Filed Under: Strength Training

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